Meat • Deep Nutrition Analytics
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted is a meat providing 136 kcal per 100g serving, primarily fueled by protein (21.2g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Sodium, offering 50% of your recommended daily allowance (1140 mg). While caloric density is concentrated at 1.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 21.2 g
- Carbohydrates
- 0.5 g
- Fat
- 4.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted supplies 21.2g of protein per 100g, accounting for approximately 62% 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 |
|---|---|
| Energy | 569 kJ |
| Total lipid (fat) | 4.9 g |
| Carbohydrate, by difference | 0.5 g |
| Energy | 136 kcal |
| Protein | 21.2 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 1140 mg |
| Selenium | 17.4 µg |
| Vitamin B12 | 0.7 µg |
| Vitamin B6 | 0.5 mg |
| Zinc | 2.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.5 mg |
| Vitamin B-12 | 0.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 6 mg |
| Potassium, K | 348 mg |
| Zinc, Zn | 2.2 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 209 mg |
| Sodium, Na | 1140 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 17.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 5 µg |
| Water | 69.4 g |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.6 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 1.3 g |
| Histidine | 0.8 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.5 g |
| MUFA 18:1 | 2.3 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 2.5 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| Thiamin | 1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 5 µg |
| Folate, food | 5 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.6 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 |
| Cholesterol | 30 mg |
| Fatty acids, total saturated | 1.6 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.2 g |
| Ash | 4 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.2g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz85 g
- cup140 g
Compare Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted with Category Peers
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted
Compared to Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw, Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted has 3% less protein and 0% lower calories per 100g.
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw, Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted has 1% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted?
A standard 100-gram serving of Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted contains 136 calories (569 kJ), alongside 21.2g of protein, 0.5g of carbohydrates, and 4.9g of fat.
In common serving sizes:- 85g (oz): ~116 kcal
- 140g (cup): ~190 kcal
Is Pork, cured, ham, extra lean (approximately 4% fat), 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 (approximately 4% fat), 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 (approximately 4% fat), 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 (approximately 4% fat), canned, roasted are:
- Sodium: 1140 mg (50% of your daily value)
- Selenium: 17.4 µg (32% of your daily value)
- Vitamin B12: 0.71 µg (30% 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 168280).