Meat • Deep Nutrition Analytics
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted
As a recognized meat, Pork, cured, ham, boneless, regular (approximately 11% fat), roasted delivers 178 calories per 100g, with energy primarily anchored by protein (22.6g) to support daily activity. It serves as a rich source of Sodium, offering 65% of your recommended daily allowance (1500 mg). While caloric density is concentrated at 1.8 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 22.6 g
- Carbohydrates
- 0 g
- Fat
- 9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted supplies 22.6g of protein per 100g, accounting for approximately 51% 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 | 745 kJ |
| Total lipid (fat) | 9 g |
| Carbohydrate, by difference | 0 g |
| Energy | 178 kcal |
| Protein | 22.6 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 1500 mg |
| Selenium | 19.8 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.5 mg |
| Phosphorus | 281 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-6 | 0.3 mg |
| Vitamin B-12 | 0.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 8 mg |
| Potassium, K | 409 mg |
| Zinc, Zn | 2.5 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 281 mg |
| Sodium, Na | 1500 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 19.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 3 µg |
| Folate, food | 3 µg |
| Choline, total | 88.4 mg |
| Betaine | 5.9 mg |
| Water | 64.5 g |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.7 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 4.4 g |
| Fatty acids, total polyunsaturated | 1.4 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 |
| Ash | 4 g |
| 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 | 3.2 g |
| Glycine | 1 g |
| Proline | 0.8 g |
| Cholesterol | 59 mg |
| Fatty acids, total saturated | 3.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.5 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- cup140 g
Compare Pork, cured, ham, boneless, regular (approximately 11% fat), roasted with Category Peers
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted vs Chicken, roasting, dark meat, meat only, cooked, roasted
Compared to Chicken, roasting, dark meat, meat only, cooked, roasted, Pork, cured, ham, boneless, regular (approximately 11% fat), roasted has 3% less protein and 0% higher calories per 100g.
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted
Compared to Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted, Pork, cured, ham, boneless, regular (approximately 11% fat), roasted has 0% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, regular (approximately 11% fat), roasted?
A standard 100-gram serving of Pork, cured, ham, boneless, regular (approximately 11% fat), roasted contains 178 calories (745 kJ), alongside 22.6g of protein, 0g of carbohydrates, and 9g of fat.
In common serving sizes:- 85g (oz): ~151 kcal
- 140g (cup): ~249 kcal
Is Pork, cured, ham, boneless, regular (approximately 11% fat), roasted suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, boneless, regular (approximately 11% 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, regular (approximately 11% fat), roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, boneless, regular (approximately 11% fat), roasted are:
- Sodium: 1500 mg (65% of your daily value)
- Selenium: 19.8 µg (36% of your daily value)
- Vitamin B12: 0.7 µg (29% 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 167872).