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How Many Calories in Pork, Cured, Ham, Whole, Separable Lean Only?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 42 kcal | 6.3g |
| 100g | 147 kcal | 22.3g |
| 1 cup | 206 kcal | 31.2g |
A pork, cured, ham, whole, separable lean only contains 147 calories per 100g. A typical 1 cup (140g) provides about 206 calories. Pork, Cured, Ham, Whole, Separable Lean Only 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, Whole, Separable Lean Only Nutrition Facts
| Nutrient | Per 100g | Per serving (140g) |
|---|---|---|
| Calories | 147 kcal | 206 kcal |
| Protein | 22.3g | 31.2g |
| Carbohydrates | 0.1g | 0.1g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 5.7g | 8.0g |
| of which Saturates | 1.9g | 2.7g |
| Fibre | 0.0g | 0.0g |
| Sodium | 1516.0mg | 2122mg |
| Potassium | 371.0mg | 519mg |
| Calcium | 7.0mg | 10mg |
| Iron | 0.8mg | 1.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 18.8µg | 26µg |
| 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 (45% DV) — an excellent source
- High in selenium (34% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- High in sodium (66% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 7% DV
- Protein: 45% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 7% DV
- Saturated fat: 10% DV
- Sodium: 66% DV
- Potassium: 8% DV
- Calcium: 1% DV
- Iron: 4% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 34% DV
- Riboflavin (B2): 15% DV
High-protein options alongside pork, cured, ham, whole, separable lean only
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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, whole, separable lean only fit your diet?
High-protein diets
At 22.3g of protein per 100g, pork, cured, ham, whole, separable lean only 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, Whole, Separable Lean Only contains 0.1g 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, whole, separable lean only per 100g?
Pork, Cured, Ham, Whole, Separable Lean Only contains 147 calories per 100g, based on USDA reference data.
Is pork, cured, ham, whole, separable lean only high in calories?
A 1 cup of pork, cured, ham, whole, separable lean only (140g) has around 206 calories — roughly 10% of a 2,000-calorie daily intake.
Is pork, cured, ham, whole, separable lean only good for weight loss?
Pork, Cured, Ham, Whole, Separable Lean Only is fairly calorie-dense at 147 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 206 calories.
How much protein is in pork, cured, ham, whole, separable lean only?
Pork, Cured, Ham, Whole, Separable Lean Only contains 22.3g of protein per 100g.
Is pork, cured, ham, whole, separable lean only a good source of fibre?
Pork, Cured, Ham, Whole, Separable Lean Only 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, whole, separable lean only compare to turkey, all classes, light meat, cooked?
Pork, Cured, Ham, Whole, Separable Lean Only has 147 calories per 100g, close to turkey, all classes, light meat, cooked at 147 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, cured, ham, whole, separable lean only keto-friendly?
Pork, Cured, Ham, Whole, Separable Lean Only contains 0.1g 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, whole, separable lean only for 20g of protein?
With 22.3g of protein per 100g, you'd need roughly 90g of pork, cured, ham, whole, separable lean only to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, cured, ham, whole, separable lean only by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Cured, Ham, Whole, Separable Lean Only (this page) | 147 kcal | 22.3g | 0.1g | 5.7g |
| Turkey, All Classes, Light Meat, Cooked | 147 kcal | 30.1g | 0.0g | 2.1g |
| Turkey, Breast, From Whole Bird, Meat Only, Roasted | 147 kcal | 30.1g | 0.0g | 2.1g |
| Turkey, Wing, From Whole Bird, Meat Only, Roasted | 147 kcal | 30.1g | 0.0g | 2.1g |
| Turkey From Whole, Light Meat, Meat and Skin, with Added Solution, Raw | 147 kcal | 20.0g | 0.1g | 7.4g |
| Pork, Fresh, Loin, Tenderloin, Separable Lean and Fat, Cooked, Roasted | 147 kcal | 26.0g | 0.0g | 4.0g |
| Beef, Cured, Pastrami | 147 kcal | 21.8g | 0.4g | 5.8g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.