Meat • Deep Nutrition Analytics
Pork, cured, ham, whole, separable lean only, unheated
As a recognized meat, Pork, cured, ham, whole, separable lean only, unheated delivers 147 calories per 100g, with energy primarily anchored by protein (22.3g) to support daily activity. On the micronutrient spectrum, it provides a strong 66% DV of Sodium (1520 mg) per 100g. Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 22.3 g
- Carbohydrates
- 0.1 g
- Fat
- 5.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, whole, separable lean only, unheated supplies 22.3g of protein per 100g, accounting for approximately 61% 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 |
|---|---|
| Total Sugars | 0 g |
| Energy | 615 kJ |
| Protein | 22.3 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 5.7 g |
| Carbohydrate, by difference | 0.1 g |
| Energy | 147 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 1520 mg |
| Vitamin B12 | 0.9 µg |
| Selenium | 18.8 µg |
| Vitamin B6 | 0.5 mg |
| Phosphorus | 232 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D3 (cholecalciferol) | 0.7 µg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin D (D2 + D3), International Units | 27 IU |
| Vitamin B-12 | 0.9 µg |
| Vitamin B-6 | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 232 mg |
| Sodium, Na | 1520 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 7 mg |
| Potassium, K | 371 mg |
| Zinc, Zn | 2 mg |
| Selenium, Se | 18.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 4 µg |
| Folate, DFE | 4 µg |
| Betaine | 5.6 mg |
| Choline, total | 84.7 mg |
| Ash | 3.7 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Cholesterol | 52 mg |
| Fatty acids, total saturated | 1.9 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.2 g |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.2 g |
| Proline | 1 g |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.5 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.3 g |
| Valine | 1 g |
| Arginine | 1.4 g |
| Histidine | 0.8 g |
| Aspartic acid | 2.1 g |
| Serine | 0.9 g |
| Water | 68.3 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.2 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 |
| PUFA 20:4 | 0.1 g |
| Fatty acids, total monounsaturated | 2.6 g |
| Fatty acids, total polyunsaturated | 0.7 g |
Serving calculator
Nutritional Highlights & Outliers
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, whole, separable lean only, unheated with Category Peers
Pork, cured, ham, whole, separable lean only, unheated vs Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw
Compared to Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw, Pork, cured, ham, whole, separable lean only, unheated has 1% more protein and 0% lower calories per 100g.
Pork, cured, ham, whole, separable lean only, unheated vs Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw
Compared to Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, choice, raw, Pork, cured, ham, whole, separable lean only, unheated has 1% more protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, whole, separable lean only, unheated?
A standard 100-gram serving of Pork, cured, ham, whole, separable lean only, unheated contains 147 calories (615 kJ), alongside 22.3g of protein, 0.1g of carbohydrates, and 5.7g of fat.
In common serving sizes:- 140g (cup): ~206 kcal
- 85g (oz): ~125 kcal
Is Pork, cured, ham, whole, separable lean only, unheated suitable for a keto or low-carb diet?
Yes. With only 0.1g of net carbs per 100g (0.1g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, whole, separable lean only, unheated is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, cured, ham, whole, separable lean only, unheated?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, whole, separable lean only, unheated are:
- Sodium: 1520 mg (66% of your daily value)
- Vitamin B12: 0.87 µg (36% of your daily value)
- Selenium: 18.8 µg (34% 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 167876).