Pork, fresh, whole ham, lean and fat, raw

USDA name: Pork, fresh, leg (ham), whole, separable lean and fat, raw

277 calories in 4 oz (113 g). Per 100 g, protein: 17.4 g, carbohydrates: 0 g, fat: 18.9 g.

Serving
1
= 113 g
277KCAL

Pork, fresh, whole ham, lean and fat, raw, 4 oz

277 calories

Protein
19.7 g
Carbs
0 g
Fat
21.3 g
Fiber
0 g
Sugars
—

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories277
% Daily Value*
Total Fat 21.3 g27%
Saturated Fat 7.4 g37%
Cholesterol 82.5 mg27%
Sodium 53.1 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Protein 19.7 g
Vitamin D 0.56 mcg3%
Calcium 5.7 mg0%
Iron 0.96 mg5%
Potassium 356 mg8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Thiamin (B1)69% 0.83 mg
  • Niacin (B3)32% 5.2 mg
  • Vitamin B1230% 0.71 µg
  • Vitamin B627% 0.45 mg
  • Riboflavin (B2)17% 0.23 mg
  • Pantothenic acid (B5)15% 0.77 mg
  • Vitamin D3% 0.56 µg
  • Folate2% 7.9 µg
  • Vitamin C1% 0.79 mg

Little or none: Vitamin A.

minerals

% of the Daily Value in this serving

  • Selenium60% 33.2 µg
  • Zinc20% 2.2 mg
  • Phosphorus18% 225 mg
  • Copper8% 0.073 mg
  • Potassium8% 356 mg
  • Magnesium5% 22.6 mg
  • Iron5% 0.96 mg
  • Sodium2% 53.1 mg
  • Manganese1% 0.026 mg

Little or none: Calcium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3 g
  • Aspartic acid1.8 g
  • Lysine•1.8 g
  • Leucine•1.6 g
  • Arginine1.3 g
  • Alanine1.2 g
  • Glycine1.1 g
  • Valine•1.1 g
  • Proline0.89 g
  • Isoleucine•0.89 g
  • Threonine•0.88 g
  • Serine0.81 g
  • Phenylalanine•0.78 g
  • Histidine•0.74 g
  • Tyrosine0.66 g
  • Methionine•0.5 g
  • Cystine0.24 g
  • Tryptophan•0.24 g

How it compares

Against other records in Pork Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Lower than 92%

    Same value as 3 of 342 other records.

    leastmost

  • Calcium

    Lower than 89%

    Same value as 19 of 342 other records.

    leastmost

  • Vitamin C

    Higher than 88%

    Same value as 6 of 335 other records.

    leastmost

  • Total fat

    Higher than 86%

    Same value as 0 of 342 other records.

    leastmost

  • Protein

    Lower than 82%

    Same value as 0 of 342 other records.

    leastmost

  • Calories

    Higher than 80%

    Same value as 0 of 342 other records.

    leastmost

Questions

How many calories are in pork, fresh, whole ham, lean and fat, raw?
4 oz (113 g): 277 calories; protein: 19.7 g, carbohydrates: 0 g, fat: 21.3 g.
How much protein is in pork, fresh, whole ham, lean and fat, raw?
17.4 g per 100 g. Its estimated share of calories is 28%, using 4 kcal per gram of protein.
How many net carbs are in pork, fresh, whole ham, lean and fat, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 69 reported nutrients, per 100 g+
Water62.5 g
Energy245 kcal
Energy1,025 kj
Protein17.4 g
Total lipid (fat)18.9 g
Ash0.88 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Calcium, Ca5 mg
Iron, Fe0.85 mg
Magnesium, Mg20 mg
Phosphorus, P199 mg
Potassium, K315 mg
Sodium, Na47 mg
Zinc, Zn1.9 mg
Copper, Cu0.065 mg
Manganese, Mn0.023 mg
Selenium, Se29.4 µg
Vitamin C, total ascorbic acid0.7 mg
Thiamin0.74 mg
Riboflavin0.2 mg
Niacin4.6 mg
Pantothenic acid0.69 mg
Vitamin B-60.4 mg
Folate, total7 µg
Folic acid0 µg
Folate, food7 µg
Folate, DFE7 µg
Vitamin B-120.63 µg
Vitamin A, RAE0 µg
Retinol0 µg
Vitamin A, IU7 iu
Vitamin D (D2 + D3), International Units20 iu
Vitamin D (D2 + D3)0.5 µg
Vitamin D3 (cholecalciferol)0.5 µg
Fatty acids, total saturated6.5 g
SFA 10:00.01 g
SFA 12:00.02 g
SFA 14:00.24 g
SFA 16:04.1 g
SFA 18:02.2 g
Fatty acids, total monounsaturated8.4 g
MUFA 16:10.53 g
MUFA 18:17.7 g
MUFA 20:10.14 g
Fatty acids, total polyunsaturated2 g
PUFA 18:21.7 g
PUFA 18:30.14 g
PUFA 20:40.09 g
Cholesterol73 mg
Tryptophan0.21 g
Threonine0.78 g
Isoleucine0.79 g
Leucine1.4 g
Lysine1.6 g
Methionine0.44 g
Cystine0.22 g
Phenylalanine0.69 g
Tyrosine0.58 g
Valine0.93 g
Arginine1.1 g
Histidine0.66 g
Alanine1 g
Aspartic acid1.6 g
Glutamic acid2.6 g
Glycine0.99 g
Proline0.79 g
Serine0.72 g
Alcohol, ethyl0 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168222, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.