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How Many Calories in Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 41 kcal | 5.9g |
| 100g | 145 kcal | 20.9g |
| 1 cup | 203 kcal | 29.3g |
A pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted contains 145 calories per 100g. A typical 1 cup (140g) provides about 203 calories. Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted Nutrition Facts
| Nutrient | Per 100g | Per serving (140g) |
|---|---|---|
| Calories | 145 kcal | 203 kcal |
| Protein | 20.9g | 29.3g |
| Carbohydrates | 1.5g | 2.1g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 5.5g | 7.7g |
| of which Saturates | 1.8g | 2.5g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1203.0mg | 1684mg |
| Potassium | 287.0mg | 402mg |
| Calcium | 8.0mg | 11mg |
| Iron | 1.5mg | 2.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 19.5µg | 27µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (42% DV) — an excellent source
- High in selenium (35% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- High in sodium (52% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 7% DV
- Protein: 42% DV
- Carbohydrates: 1% DV
- Fibre: 0% DV
- Fat: 7% DV
- Saturated fat: 9% DV
- Sodium: 52% DV
- Potassium: 6% DV
- Calcium: 1% DV
- Iron: 8% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 35% DV
- Riboflavin (B2): 15% DV
High-protein options alongside pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted fit your diet?
High-protein diets
At 20.9g of protein per 100g, pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted contains 1.5g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted per 100g?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted contains 145 calories per 100g, based on USDA reference data.
Is pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted high in calories?
A 1 cup of pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted (140g) has around 203 calories — roughly 10% of a 2,000-calorie daily intake.
Is pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted good for weight loss?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted is fairly calorie-dense at 145 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 203 calories.
How much protein is in pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted contains 20.9g of protein per 100g.
Is pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted a good source of fibre?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted compare to ostrich, tip trimmed, cooked?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted has 145 calories per 100g, close to ostrich, tip trimmed, cooked at 145 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted keto-friendly?
Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted contains 1.5g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted for 20g of protein?
With 20.9g of protein per 100g, you'd need roughly 96g of pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Cured, Ham, Boneless, Extra Lean (approximately 5% Fat), Roasted (this page) | 145 kcal | 20.9g | 1.5g | 5.5g |
| Ostrich, Tip Trimmed, Cooked | 145 kcal | 28.5g | 0.0g | 2.6g |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, with Added Solution, Cooked, Braised | 145 kcal | 28.2g | 0.0g | 3.6g |
| Hormel Always Tender, Boneless Pork Loin, Fresh Pork | 145 kcal | 19.0g | 0.8g | 7.2g |
| Pork, Cured, Ham with Natural Juices, Shank, Bone-in, Separable Lean Only, Roasted | 145 kcal | 24.9g | 0.3g | 5.0g |
| Beef, Chuck, Under Blade Pot Roast or Steak, Boneless, Separable Lean Only, Trimmed to 0″ Fat, Choice, Raw | 145 kcal | 21.2g | 0.4g | 6.5g |
| Beef, Variety Meats and By-products, Spleen, Cooked | 145 kcal | 25.1g | 0.0g | 4.2g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.