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[N]extrient

Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted)

SR Legacy·Comprehensive Reference Data

Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted

Pork Products

A 100g serving covers 63% of the daily recommended Thiamin, making Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (20.9g), fat (5.5g), and carbohydrates (1.5g) per 100g. At 145 calories per 100g, Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) offers moderate energy density suitable for balanced meals. Sodium is notably high at 969mg per 100g (42% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories145KCAL
Protein20.9G
Fat5.5G
Carbs1.5G
Fiber0G

Calorie Distribution

139kcal
  • Protein60%20.9 g
  • Fat36%5.5 g
  • Carbs4%1.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water67.7G
Energy145KCAL
Protein20.9G
Total lipid (fat)5.5G
Carbohydrate, by difference1.5G
Fiber, total dietary0G
Total Sugars0G
Cholesterol53.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.75MG
Riboflavin0.20MG
Niacin4.0MG
Vitamin B-60.40MG
Folate, total3.0UG
Vitamin B-120.65UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.25MG
Vitamin D (D2 + D3)0.80UG
Vitamin K (phylloquinone)0UG
Calcium, Ca8.0MG
Iron, Fe1.5MG
Magnesium, Mg14.0MG
Phosphorus, P196MG
Potassium, K287MG
Sodium, Na969MG
Zinc, Zn2.9MG
Copper, Cu0.08MG
Selenium, Se19.5UG
Energy607kJ
Ash4.4G
Folic acid0UG
Folate, food3.0UG
Folate, DFE3.0UG
Choline, total85.0MG
Betaine5.7MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units32.0IU
Vitamin D3 (cholecalciferol)0.80UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated1.8G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.02G
SFA 12:00.02G
SFA 14:00.09G
SFA 16:01.1G
SFA 18:00.57G
Fatty acids, total monounsaturated2.6G
MUFA 16:10.24G
MUFA 18:12.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.54G
PUFA 18:20.48G
PUFA 18:30.06G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)12317.8g4.7g1.3g
lb (453g)65794.7g24.9g6.8g

Scaled from Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted)'s per-100g values using USDA portion data.

More in Pork Products

Pork Fresh Loin Tenderloin (Cooked, Roasted)

143 kcal26.2g protein

Pork Fresh Loin Tenderloin (Cooked, Roasted)

147 kcal26g protein

Pork Cured Shoulder Blade Roll (Roasted)

287 kcal17.3g protein

Pork Fresh Loin Center Loin (chops) Bone-in (Cooked, Pan-fried)

238 kcal27.6g protein

Pork Fresh Loin Center Loin (chops) Bone-in (Cooked, Pan-fried)

195 kcal29.6g protein

Pork Cured Ham Shank Bone-in Unheated

177 kcal21.6g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pork Cured Ham Boneless Extra Lean (approximately 5% Fat) (Roasted)

145 kcal20.93g protein

Ham Turkey Sliced Extra Lean Prepackaged or Deli

134 kcal19.6g protein

Turkey Diced Light and Dark Meat Seasoned

138 kcal18.7g protein

Pork Cured Shoulder Arm Picnic (Roasted)

170 kcal24.94g protein

Turkey Meat Only with Broth (Canned)

169 kcal23.68g protein

Pork Cured Ham and Water Product Shank Bone-in Unheated

113 kcal17.53g protein

Nutrient Highlights

  • Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) is a excellent source of Protein (42% DV) — see top foods ranked by Protein
  • Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) is a excellent source of Sodium (42% DV) — see top foods ranked by Sodium
  • Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) is a excellent source of Zinc (26% DV) — see top foods ranked by Zinc

Dietary Considerations

  • At 969mg of sodium per 100g, Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted) fits well in high-protein, low-carb eating patterns with 20.9g protein and only 1.5g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Sodium: top 5% (#413 of 8,262)
  • Vitamin D: top 8% (#661 of 8,262)
  • Protein: top 24% (#1,983 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories145
% Daily Value*
Total Fat 5.5G7%
Cholesterol 53.0MG18%
Sodium 969MG42%
Total Carbohydrate 1.5G1%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 20.9G42%
Vitamin D 0.80UG4%
Calcium 8.0MG1%
Iron 1.5MG8%
Potassium 287MG6%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168111.

View on USDA FoodData Central →