Meat • Deep Nutrition Analytics
Pork, cured, ham, boneless, extra lean and regular, roasted
Pork, cured, ham, boneless, extra lean and regular, roasted is a meat providing 165 kcal per 100g serving, primarily fueled by protein (22g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Sodium at 60% of the standard daily value (1380 mg). Despite a higher energy concentration (1.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 22 g
- Carbohydrates
- 0.5 g
- Fat
- 7.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, boneless, extra lean and regular, roasted supplies 22g of protein per 100g, accounting for approximately 53% 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 | 690 kJ |
| Carbohydrate, by difference | 0.5 g |
| Fiber, total dietary | 0 g |
| Protein | 22 g |
| Energy | 165 kcal |
| Total lipid (fat) | 7.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 1380 mg |
| Selenium | 19.5 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.6 mg |
| Vitamin B6 | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 32 IU |
| 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 |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 248 mg |
| Sodium, Na | 1380 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 362 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 19.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 3 µg |
| Cholesterol | 57 mg |
| Folate, food | 3 µg |
| Choline, total | 85.9 mg |
| Betaine | 5.8 mg |
| Thiamin | 0.7 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 3 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.1 g |
| Fatty acids, total saturated | 2.6 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| Ash | 4.1 g |
| Proline | 0.9 g |
| Water | 65.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 3.4 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 3.7 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 1.3 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.6 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.6 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
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, boneless, extra lean and regular, roasted with Category Peers
Pork, cured, ham, boneless, extra lean and regular, roasted vs Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted
Compared to Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted, Pork, cured, ham, boneless, extra lean and regular, roasted has 0% more protein and 0% lower calories per 100g.
Pork, cured, ham, boneless, extra lean and regular, roasted vs Chicken, canned, meat only, with broth
Compared to Chicken, canned, meat only, with broth, Pork, cured, ham, boneless, extra lean and regular, roasted has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, extra lean and regular, roasted?
A standard 100-gram serving of Pork, cured, ham, boneless, extra lean and regular, roasted contains 165 calories (690 kJ), alongside 22g of protein, 0.5g of carbohydrates, and 7.7g of fat.
In common serving sizes:- 140g (cup): ~231 kcal
- 85g (oz): ~140 kcal
Is Pork, cured, ham, boneless, extra lean and regular, roasted suitable for a keto or low-carb diet?
Yes. With only 0.5g of net carbs per 100g (0.5g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, boneless, extra lean and regular, 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, boneless, extra lean and regular, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, boneless, extra lean and regular, roasted are:
- Sodium: 1380 mg (60% of your daily value)
- Selenium: 19.5 µg (35% of your daily value)
- Vitamin B12: 0.68 µg (28% 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 168296).