MicroNutritiousPrecision Food & Nutrient Analytics

Meat • Deep Nutrition Analytics

Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted

Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted is a meat providing 234 kcal per 100g serving, primarily fueled by fat (17.3g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. It serves as a rich source of Selenium, offering 68% of your recommended daily allowance (37.3 µg). A higher calorie density (2.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.

keto friendlyhigh protein
234 kcal per 100 g
Protein
18.2 g
Carbohydrates
1.4 g
Fat
17.3 g
Fiber
0 g

Protein & Amino Acid Partitioning

Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted supplies 18.2g of protein per 100g, accounting for approximately 31% 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

NutrientAmount per 100 g
Total Sugars1 g
Total lipid (fat)17.3 g
Carbohydrate, by difference1.4 g
Energy234 kcal
Protein18.2 g
Energy979 kJ
Fiber, total dietary0 g

Micronutrients

NutrientAmount per 100 g
Selenium37.3 µg
Sodium945 mg
Zinc2.4 mg
Vitamin B60.3 mg
Copper0.2 mg

Vitamins

NutrientAmount per 100 g
Vitamin E (alpha-tocopherol)0.3 mg
Vitamin B-60.3 mg
Vitamin K (Menaquinone-4)3.5 µg
Vitamin A, IU38 IU
Vitamin A, RAE12 µg
Vitamin B-120.4 µg

Minerals

NutrientAmount per 100 g
Calcium, Ca8 mg
Potassium, K216 mg
Zinc, Zn2.4 mg
Selenium, Se37.3 µg
Iron, Fe1 mg
Magnesium, Mg15 mg
Phosphorus, P193 mg
Sodium, Na945 mg
Copper, Cu0.2 mg
Manganese, Mn0 mg
Other nutrients
NutrientAmount per 100 g
Folate, DFE1 µg
Sucrose0.5 g
Glucose0.4 g
Water60 g
Tocopherol, gamma0.1 mg
Tocotrienol, alpha0 mg
Niacin4.2 mg
Pantothenic acid0.5 mg
Choline, total75.2 mg
Betaine3.9 mg
Isoleucine0.8 g
Leucine1.4 g
Lysine1.5 g
Cystine0.2 g
Valine0.9 g
Arginine1.2 g
Histidine0.8 g
Aspartic acid1.6 g
Serine0.7 g
SFA 10:00 g
SFA 16:03.6 g
SFA 18:01.7 g
SFA 20:00 g
MUFA 18:17.4 g
PUFA 18:22 g
PUFA 18:30.1 g
PUFA 20:40.1 g
MUFA 20:10.1 g
Fatty acids, total monounsaturated7.9 g
Fatty acids, total polyunsaturated2.3 g
PUFA 20:2 n-6 c,c0.1 g
Ash3.1 g
Fructose0.1 g
Retinol12 µg
Proline0.8 g
Hydroxyproline0.1 g
Cholesterol72 mg
Fatty acids, total trans0.1 g
Fatty acids, total saturated5.7 g
SFA 12:00 g
SFA 14:00.2 g
SFA 22:00 g
MUFA 16:10.4 g
SFA 17:00 g
Tocopherol, delta0 mg
Tocotrienol, gamma0.1 mg
Thiamin0.4 mg
Riboflavin0.2 mg
Folate, total1 µg
Folate, food1 µg
Tryptophan0.2 g
Threonine0.8 g
Methionine0.4 g
Phenylalanine0.7 g
Tyrosine0.6 g
Alanine1.1 g
Glutamic acid2.6 g
Glycine1 g

Serving calculator

Nutritional Highlights & Outliers

Zinc Rich

Contains 2.4 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.

Keto Optimized

Supplies 17.3g of dietary fat with just 1.4g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.

Common serving sizes

  • roast shank3204 g
  • oz (3 oz)85 g

Compare Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted with Category Peers

Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted vs Chicken, capons, meat and skin, raw

Compared to Chicken, capons, meat and skin, raw, Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted has 3% less protein and 0% higher calories per 100g.

Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted vs Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw

Compared to Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw, Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted has 1% more protein and 1% higher calories per 100g.

Frequently Asked Questions

How many calories are in Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted?

A standard 100-gram serving of Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted contains 234 calories (979 kJ), alongside 18.2g of protein, 1.4g of carbohydrates, and 17.3g of fat.

In common serving sizes:
  • 3204g (roast shank): ~7497 kcal
  • 85g (oz (3 oz)): ~199 kcal

Is Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted suitable for a keto or low-carb diet?

Yes. With only 1.4g of net carbs per 100g (1.4g total carbohydrates minus 0g dietary fiber), Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, 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 and water product, shank, bone-in, separable lean and fat, heated, roasted?

According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted are:

  • Selenium: 37.3 µg (68% of your daily value)
  • Sodium: 945 mg (41% of your daily value)
  • Zinc: 2.36 mg (21% 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 168351).