Meat • Deep Nutrition Analytics
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted is a meat providing 145 kcal per 100g serving, primarily fueled by protein (20.9g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Sodium at 42% of the standard daily value (969 mg). Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 20.9 g
- Carbohydrates
- 1.5 g
- Fat
- 5.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted supplies 20.9g of protein per 100g, accounting for approximately 58% 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 lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 1.5 g |
| Energy | 145 kcal |
| Energy | 607 kJ |
| Protein | 20.9 g |
| Fiber, total dietary | 0 g |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 969 mg |
| Selenium | 19.5 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.9 mg |
| Vitamin B6 | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D (D2 + D3), International Units | 32 IU |
| Vitamin B-6 | 0.4 mg |
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 8 mg |
| Potassium, K | 287 mg |
| Zinc, Zn | 2.9 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 196 mg |
| Sodium, Na | 969 mg |
| Copper, Cu | 0.1 mg |
| Selenium, Se | 19.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 3 µg |
| Water | 67.7 g |
| Niacin | 4 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.1 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 |
| Fatty acids, total monounsaturated | 2.6 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Folate, food | 3 µg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 3 µg |
| Cholesterol | 53 mg |
| Fatty acids, total saturated | 1.8 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.2 g |
| Ash | 4.4 g |
| Betaine | 5.7 mg |
| Choline, total | 85 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.9 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
- oz85 g
- lb453 g
Compare Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted with Category Peers
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted
Compared to Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted, Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted has 0% more protein and 0% lower calories per 100g.
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted vs Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw
Compared to Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw, Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted has 0% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted?
A standard 100-gram serving of Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted contains 145 calories (607 kJ), alongside 20.9g of protein, 1.5g of carbohydrates, and 5.5g of fat.
In common serving sizes:- 85g (oz): ~123 kcal
- 453g (lb): ~657 kcal
Is Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted suitable for a keto or low-carb diet?
Yes. With only 1.5g of net carbs per 100g (1.5g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), 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, low sodium, extra lean (approximately 5% fat), roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted are:
- Sodium: 969 mg (42% of your daily value)
- Selenium: 19.5 µg (35% of your daily value)
- Vitamin B12: 0.65 µg (27% 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 168111).