Meat • Deep Nutrition Analytics
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted
As a recognized meat, Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted delivers 191 calories per 100g, with energy primarily anchored by protein (24.4g) to support daily activity. It serves as a rich source of Selenium, offering 43% of your recommended daily allowance (23.4 µg). Despite a higher energy concentration (1.9 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 24.4 g
- Carbohydrates
- 0.6 g
- Fat
- 9.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted supplies 24.4g 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 | 0.6 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 9.3 g |
| Protein | 24.4 g |
| Carbohydrate, by difference | 0.6 g |
| Energy | 191 kcal |
| Energy | 799 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 23.4 µg |
| Sodium | 810 mg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.6 mg |
| Vitamin B12 | 0.6 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin K (Menaquinone-4) | 1.4 µg |
| Vitamin B-12 | 0.6 µg |
| Vitamin A, IU | 5 IU |
| Vitamin A, RAE | 1 µg |
| Vitamin D (D2 + D3), International Units | 39 IU |
| Vitamin D3 (cholecalciferol) | 1 µg |
| Vitamin D (D2 + D3) | 1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 356 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 23.4 µg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 257 mg |
| Sodium, Na | 810 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Hydroxyproline | 0.2 g |
| Water | 63.7 g |
| Sucrose | 0.5 g |
| Glucose | 0.1 g |
| Niacin | 6.9 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 93.5 mg |
| Tocopherol, gamma | 0 mg |
| Tocotrienol, alpha | 0 mg |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 20:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.9 g |
| SFA 20:0 | 0 g |
| Betaine | 6.3 mg |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.1 g |
| Serine | 1 g |
| Retinol | 1 µg |
| SFA 17:0 | 0 g |
| MUFA 16:1 | 0.2 g |
| Folate, food | 1 µg |
| Tryptophan | 0.2 g |
| Threonine | 1.1 g |
| Methionine | 0.6 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.8 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| SFA 22:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Cholesterol | 70 mg |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 1 µg |
| Ash | 2.8 g |
| Folate, DFE | 1 µg |
| MUFA 18:1 | 3.8 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 4.1 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 3 g |
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 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz (3 oz)85 g
- roast shank2800 g
Compare Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted with Category Peers
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted vs Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted
Compared to Lamb, New Zealand, imported, square-cut shoulder, separable lean only, cooked, slow roasted, Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted has 3% less protein and 0% lower calories per 100g.
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted vs Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Compared to Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted, Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted has 4% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted?
A standard 100-gram serving of Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted contains 191 calories (799 kJ), alongside 24.4g of protein, 0.6g of carbohydrates, and 9.3g of fat.
In common serving sizes:- 85g (oz (3 oz)): ~162 kcal
- 2800g (roast shank): ~5348 kcal
Is Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted suitable for a keto or low-carb diet?
Yes. With only 0.6g of net carbs per 100g (0.6g total carbohydrates minus 0g dietary fiber), Pork, cured, ham, shank, bone-in, separable lean and fat, heated, 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, shank, bone-in, separable lean and fat, heated, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted are:
- Selenium: 23.4 µg (43% of your daily value)
- Sodium: 810 mg (35% of your daily value)
- Vitamin B6: 0.44 mg (26% 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 168357).