Meat • Deep Nutrition Analytics
Pork, cured, ham, extra lean and regular, canned, roasted
Delivering 167 kcal per 100 grams, Pork, cured, ham, extra lean and regular, canned, roasted functions as a meat with protein (20.9g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 48% of the standard daily value (26.6 µg). A higher calorie density (1.7 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 20.9 g
- Carbohydrates
- 0.5 g
- Fat
- 8.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, extra lean and regular, canned, roasted supplies 20.9g of protein per 100g, accounting for approximately 50% 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 | 699 kJ |
| Protein | 20.9 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 8.4 g |
| Carbohydrate, by difference | 0.5 g |
| Energy | 167 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 26.6 µg |
| Sodium | 1070 mg |
| Vitamin B12 | 0.8 µg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 30 IU |
| Vitamin D3 (cholecalciferol) | 0.7 µg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin B-12 | 0.8 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 221 mg |
| Sodium, Na | 1070 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 7 mg |
| Potassium, K | 351 mg |
| Zinc, Zn | 2.3 mg |
| Selenium, Se | 26.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 5 µg |
| Folate, food | 5 µg |
| Choline, total | 81.8 mg |
| Betaine | 5.5 mg |
| Ash | 3.6 g |
| Cholesterol | 41 mg |
| Fatty acids, total saturated | 2.8 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.3 g |
| Thiamin | 1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 5 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.1 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 3.8 g |
| PUFA 18:2 | 0.8 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 4.1 g |
| Fatty acids, total polyunsaturated | 0.9 g |
| Water | 66.5 g |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 1.3 g |
| Histidine | 0.8 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| Niacin | 5 mg |
| Pantothenic acid | 0.6 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.3 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, extra lean and regular, canned, roasted with Category Peers
Pork, cured, ham, extra lean and regular, canned, roasted vs Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw
Compared to Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw, Pork, cured, ham, extra lean and regular, canned, roasted has 0% less protein and 0% higher calories per 100g.
Pork, cured, ham, extra lean and regular, canned, roasted vs Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw
Compared to Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw, Pork, cured, ham, extra lean and regular, canned, roasted has 2% less protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, extra lean and regular, canned, roasted?
A standard 100-gram serving of Pork, cured, ham, extra lean and regular, canned, roasted contains 167 calories (699 kJ), alongside 20.9g of protein, 0.5g of carbohydrates, and 8.4g of fat.
In common serving sizes:- 140g (cup): ~234 kcal
- 85g (oz): ~142 kcal
Is Pork, cured, ham, extra lean and regular, canned, 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, extra lean and regular, canned, 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, extra lean and regular, canned, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, extra lean and regular, canned, roasted are:
- Selenium: 26.6 µg (48% of your daily value)
- Sodium: 1070 mg (47% of your daily value)
- Vitamin B12: 0.83 µg (35% 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 167886).