Meat • Deep Nutrition Analytics
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted is a meat providing 132 kcal per 100g serving, primarily fueled by protein (21.7g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Selenium, offering 82% of your recommended daily allowance (45.3 µg). Despite a higher energy concentration (1.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.7 g
- Carbohydrates
- 1.3 g
- Fat
- 4.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted supplies 21.7g of protein per 100g, accounting for approximately 66% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 132 kcal |
| Total Sugars | 1.3 g |
| Total lipid (fat) | 4.5 g |
| Protein | 21.7 g |
| Energy | 551 kJ |
| Fiber, total dietary | 0 g |
| Carbohydrate, by difference | 1.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 45.3 µg |
| Sodium | 1040 mg |
| Zinc | 2.8 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.5 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin K (Menaquinone-4) | 4.8 µg |
| Vitamin A, IU | 37 IU |
| Vitamin A, RAE | 11 µg |
| Vitamin B-12 | 0.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 9 mg |
| Potassium, K | 224 mg |
| Zinc, Zn | 2.8 mg |
| Selenium, Se | 45.3 µg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 202 mg |
| Sodium, Na | 1040 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.7 g |
| Glucose | 0.5 g |
| Water | 69.2 g |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 103 mg |
| Betaine | 5.3 mg |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.9 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.5 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 1.8 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t,t | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Ash | 3.4 g |
| Fructose | 0.1 g |
| Retinol | 11 µg |
| Tocotrienol, gamma | 0.1 mg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 2 µg |
| Folate, food | 2 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 72 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.5 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.1 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.8 g |
| PUFA 18:2 n-6 c,c | 0.6 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Folate, DFE | 2 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.8 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.7g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz (3 oz)85 g
- roast shank3204 g
Compare Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted with Category Peers
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Compared to Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil, Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted has 1% less protein and 1% higher calories per 100g.
Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted vs Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted
Compared to Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted, Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted has 2% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted?
A standard 100-gram serving of Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted contains 132 calories (552 kJ), alongside 21.7g of protein, 1.3g of carbohydrates, and 4.5g of fat.
In common serving sizes:- 85g (oz (3 oz)): ~112 kcal
- 3204g (roast shank): ~4229 kcal
Is Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted suitable for a keto or low-carb diet?
Yes. With only 1.3g of net carbs per 100g (1.3g total carbohydrates minus 0g dietary fiber), Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted are:
- Selenium: 45.3 µg (82% of your daily value)
- Sodium: 1040 mg (45% of your daily value)
- Zinc: 2.82 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169150).