Pork (cured, ham, whole, separable lean only, unheated) nutrition facts

100 grams of pork, cured, ham, whole, separable lean only, unheated contain 147 calories, 22 g of protein, 0.1 g of carbohydrates and 5.7 g of fat. It is an excellent source of thiamin (B1) (78% DV), protein (45% DV), vitamin B12 (36% DV) and selenium (34% DV). Most of its calories (63%) come from protein. It is high in sodium, with 1520 mg per 100 g.

Nutrition Facts
Calories147
% Daily Value*
Total fat 5.71 g7%
Saturated fat 1.92 g10%
Cholesterol 52 mg17%
Sodium 1520 mg66%
Total carbohydrate 0.05 g0%
Dietary fiber 0 g0%
Total sugars 0 g
Protein 22.3 g45%
Vitamin D 0.7 µg3%
Calcium 7 mg1%
Iron 0.81 mg5%
Potassium 371 mg8%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 63%Carbs 0%Fat 37%
147calories
22.3 gprotein
0.05 gcarbs
5.71 gfat

Values shown for 100 g.

Rich in

  • Thiamin (B1)78%
  • Protein45%
  • Vitamin B1236%
  • Selenium34%
  • Niacin (B3)33%
  • Vitamin B631%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0.7 µg3%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.2 mg1%
Vitamin K0 µg0%
Thiamin (B1)0.93 mg78%
Riboflavin (B2)0.23 mg17%
Niacin (B3)5.25 mg33%
Pantothenic acid (B5)0.54 mg11%
Vitamin B60.53 mg31%
Folate4 µg1%
Vitamin B120.87 µg36%
Choline84.7 mg15%

Minerals

NutrientAmount% DV
Calcium7 mg1%
Iron0.81 mg5%
Potassium371 mg8%
Magnesium18 mg4%
Phosphorus232 mg19%
Zinc2.04 mg19%
Copper0.08 mg9%
Manganese0.04 mg2%
Selenium18.8 µg34%

Fats

NutrientAmount% DV
Saturated fat1.92 g10%
Monounsaturated fat2.62 g-
Polyunsaturated fat0.66 g-

Other

NutrientAmount% DV
Water68.3 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other pork products

Per 100 gPork (cured, ham, whole, separable lean only, unheated)Category averageDifference
Calories147210-30%
Protein22.3 g22.1 g+1%
Total carbohydrate0.05 g0.42 g-88%
Total fat5.71 g12.9 g-56%
Dietary fiber0 g0 g0%
Total sugars0 g0.3 g-100%
Sodium1520 mg420 mg+262%

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Source: USDA FoodData Central, SR Legacy, FDC ID 167876. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.