Meat • Deep Nutrition Analytics
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Delivering 145 kcal per 100 grams, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted functions as a meat with protein (20.9g) driving its core energy contribution. It serves as a rich source of Sodium, offering 52% of your recommended daily allowance (1200 mg). While caloric density is concentrated at 1.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 20.9 g
- Carbohydrates
- 1.5 g
- Fat
- 5.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted supplies 20.9g of protein per 100g, accounting for approximately 58% 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 | 607 kJ |
| Total Sugars | 0 g |
| Protein | 20.9 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 1.5 g |
| Energy | 145 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 1200 mg |
| Selenium | 19.5 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.9 mg |
| Vitamin B6 | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin D (D2 + D3), International Units | 32 IU |
| Vitamin B-12 | 0.7 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 196 mg |
| Sodium, Na | 1200 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 287 mg |
| Zinc, Zn | 2.9 mg |
| Selenium, Se | 19.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 3 µg |
| Folate, DFE | 3 µg |
| Choline, total | 85.1 mg |
| Betaine | 5.7 mg |
| Ash | 4.4 g |
| Cholesterol | 53 mg |
| Fatty acids, total saturated | 1.8 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.2 g |
| Thiamin | 0.8 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.1 g |
| Proline | 0.9 g |
| Water | 67.7 g |
| Isoleucine | 0.9 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 1.4 g |
| Histidine | 0.8 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| Niacin | 4 mg |
| Pantothenic acid | 0.4 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 2.4 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 2.6 g |
| Fatty acids, total polyunsaturated | 0.5 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.9 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- cup140 g
- oz85 g
Compare Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted with Category Peers
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted
Compared to Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has 0% more protein and 0% higher calories per 100g.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw
Compared to Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has 0% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
A standard 100-gram serving of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted contains 145 calories (607 kJ), alongside 20.9g of protein, 1.5g of carbohydrates, and 5.5g of fat.
In common serving sizes:- 140g (cup): ~203 kcal
- 85g (oz): ~123 kcal
Is Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted suitable for a keto or low-carb diet?
Yes. With only 1.5g of net carbs per 100g (1.5g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, boneless, extra lean (approximately 5% fat), 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, boneless, extra lean (approximately 5% fat), roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are:
- Sodium: 1200 mg (52% of your daily value)
- Selenium: 19.5 µg (35% of your daily value)
- Vitamin B12: 0.65 µg (27% 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 167871).