Pork, fresh, whole ham, lean only, raw

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

154 calories in 4 oz (113 g). Per 100 g, protein: 20.5 g, carbohydrates: 0 g, fat: 5.4 g.

Serving
1
= 113 g
154KCAL

Pork, fresh, whole ham, lean only, raw, 4 oz

154 calories

Protein
23.1 g
Carbs
0 g
Fat
6.1 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories154
% Daily Value*
Total Fat 6.1 g8%
Saturated Fat 2.1 g11%
Cholesterol 76.8 mg26%
Sodium 62.1 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 23.1 g
Vitamin D 0.68 mcg3%
Calcium 6.8 mg1%
Iron 1.1 mg6%
Potassium 417 mg9%

* 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)82% 0.99 mg
  • Niacin (B3)38% 6 mg
  • Vitamin B1233% 0.8 µg
  • Vitamin B633% 0.56 mg
  • Riboflavin (B2)20% 0.26 mg
  • Pantothenic acid (B5)18% 0.91 mg
  • Choline15% 81.7 mg
  • Vitamin D3% 0.68 µg
  • Folate3% 10.2 µg
  • Vitamin E1% 0.19 mg
  • Vitamin C1% 1 mg

Little or none: Vitamin A, Vitamin K.

minerals

% of the Daily Value in this serving

  • Selenium73% 40 µg
  • Zinc23% 2.6 mg
  • Phosphorus21% 259 mg
  • Copper9% 0.085 mg
  • Potassium9% 417 mg
  • Magnesium7% 28.3 mg
  • Iron6% 1.1 mg
  • Sodium3% 62.1 mg
  • Manganese1% 0.033 mg
  • Calcium1% 6.8 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.6 g
  • Aspartic acid2.1 g
  • Lysine•2.1 g
  • Leucine•1.9 g
  • Arginine1.4 g
  • Alanine1.3 g
  • Valine•1.3 g
  • Glycine1.1 g
  • Isoleucine•1.1 g
  • Threonine•1.1 g
  • Serine0.96 g
  • Proline0.93 g
  • Histidine•0.92 g
  • Phenylalanine•0.92 g
  • Tyrosine0.81 g
  • Methionine•0.61 g
  • Cystine0.29 g
  • Tryptophan•0.29 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.

  • Vitamin C

    Higher than 90%

    Same value as 0 of 335 other records.

    leastmost

  • Sodium

    Lower than 83%

    Same value as 6 of 342 other records.

    leastmost

  • Calcium

    Lower than 79%

    Same value as 32 of 342 other records.

    leastmost

  • Calories

    Lower than 75%

    Same value as 2 of 342 other records.

    leastmost

  • Total fat

    Lower than 70%

    Same value as 0 of 342 other records.

    leastmost

  • Potassium

    Higher than 68%

    Same value as 0 of 342 other records.

    leastmost

Questions

How many calories are in pork, fresh, whole ham, lean only, raw?
4 oz (113 g): 154 calories; protein: 23.1 g, carbohydrates: 0 g, fat: 6.1 g.
How much protein is in pork, fresh, whole ham, lean only, raw?
20.5 g per 100 g. Its estimated share of calories is 60%, using 4 kcal per gram of protein.
How many net carbs are in pork, fresh, whole ham, lean only, raw?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 92 reported nutrients, per 100 g+
Water72.9 g
Energy136 kcal
Energy569 kj
Protein20.5 g
Total lipid (fat)5.4 g
Ash1.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca6 mg
Iron, Fe1 mg
Magnesium, Mg25 mg
Phosphorus, P229 mg
Potassium, K369 mg
Sodium, Na55 mg
Zinc, Zn2.3 mg
Copper, Cu0.075 mg
Manganese, Mn0.029 mg
Selenium, Se35.4 µg
Vitamin C, total ascorbic acid0.9 mg
Thiamin0.88 mg
Riboflavin0.23 mg
Niacin5.3 mg
Pantothenic acid0.81 mg
Vitamin B-60.5 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total72.3 mg
Betaine3.4 mg
Vitamin B-120.71 µg
Vitamin B-12, added0 µg
Vitamin A, RAE2 µg
Retinol2 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU6 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.17 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units23 iu
Vitamin D (D2 + D3)0.6 µg
Vitamin D3 (cholecalciferol)0.6 µg
Vitamin K (phylloquinone)0 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated1.9 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.01 g
SFA 12:00.01 g
SFA 14:00.07 g
SFA 16:01.2 g
SFA 18:00.58 g
Fatty acids, total monounsaturated2.4 g
MUFA 16:10.17 g
MUFA 18:12.2 g
MUFA 20:10.04 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.58 g
PUFA 18:20.47 g
PUFA 18:30.02 g
PUFA 18:40 g
PUFA 20:40.07 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol68 mg
Tryptophan0.26 g
Threonine0.94 g
Isoleucine0.96 g
Leucine1.6 g
Lysine1.8 g
Methionine0.54 g
Cystine0.26 g
Phenylalanine0.82 g
Tyrosine0.71 g
Valine1.1 g
Arginine1.3 g
Histidine0.82 g
Alanine1.2 g
Aspartic acid1.9 g
Glutamic acid3.2 g
Glycine0.97 g
Proline0.82 g
Serine0.85 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168224, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.