Meat • Deep Nutrition Analytics
Pork, cured, ham, low sodium, lean and fat, cooked
As a recognized meat, Pork, cured, ham, low sodium, lean and fat, cooked delivers 172 calories per 100g, with energy primarily anchored by protein (22.3g) to support daily activity. It contributes substantial micronutrient density, highlighted by Sodium at 42% of the standard daily value (969 mg). Despite a higher energy concentration (1.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 22.3 g
- Carbohydrates
- 0.3 g
- Fat
- 8.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, low sodium, lean and fat, cooked supplies 22.3g of protein per 100g, accounting for approximately 52% 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 |
|---|---|
| Protein | 22.3 g |
| Energy | 720 kJ |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 0.3 g |
| Energy | 172 kcal |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 969 mg |
| Selenium | 19.5 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.5 mg |
| Phosphorus | 265 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 33 IU |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 265 mg |
| Sodium, Na | 969 mg |
| Copper, Cu | 0.1 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 386 mg |
| Zinc, Zn | 2.5 mg |
| Selenium, Se | 19.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 3 µg |
| Thiamin | 0.7 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 3 µg |
| Cholesterol | 58 mg |
| Fatty acids, total saturated | 2.8 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| Water | 65.1 g |
| Niacin | 5.7 mg |
| Folate, DFE | 3 µg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 3.6 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 4 g |
| Fatty acids, total polyunsaturated | 1 g |
| Ash | 4 g |
| Betaine | 5.9 mg |
| Choline, total | 87.2 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- cubic inch, boneless17 g
- oz, boneless85 g
Compare Pork, cured, ham, low sodium, lean and fat, cooked with Category Peers
Pork, cured, ham, low sodium, lean and fat, cooked vs Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw
Compared to Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw, Pork, cured, ham, low sodium, lean and fat, cooked has 0% more protein and 1% lower calories per 100g.
Pork, cured, ham, low sodium, lean and fat, cooked vs Game meat, elk, ground, raw
Compared to Game meat, elk, ground, raw, Pork, cured, ham, low sodium, lean and fat, cooked has 2% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, low sodium, lean and fat, cooked?
A standard 100-gram serving of Pork, cured, ham, low sodium, lean and fat, cooked contains 172 calories (720 kJ), alongside 22.3g of protein, 0.3g of carbohydrates, and 8.3g of fat.
In common serving sizes:- 17g (cubic inch, boneless): ~29 kcal
- 85g (oz, boneless): ~146 kcal
Is Pork, cured, ham, low sodium, lean and fat, cooked suitable for a keto or low-carb diet?
Yes. With only 0.3g of net carbs per 100g (0.3g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, low sodium, lean and fat, cooked is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, cured, ham, low sodium, lean and fat, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, low sodium, lean and fat, cooked are:
- Sodium: 969 mg (42% of your daily value)
- Selenium: 19.5 µg (35% of your daily value)
- Vitamin B12: 0.69 µg (29% 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 168110).