Whole ham, lean and fat, unheated

USDA name: Pork, cured, ham, whole, separable lean and fat, unheated

209 calories in 3 oz (85 g). Per 100 g, protein: 18.5 g, carbohydrates: 0.06 g, fat: 18.5 g.

Among the other records in Pork Products, per 100 g: the most vitamin C of them, and more sodium than 94%.

Compare with another food →

Serving
1
= 85 g
209KCAL
Where the calories come from

Whole ham, lean and fat, unheated, 3 oz

209 calories

  • Protein15.7 g31% of calories
  • Carbs0.051 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat15.7 g69% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories209
% Daily Value*
Total Fat 15.7 g20%
Saturated Fat 5.6 g28%
Cholesterol 47.6 mg16%
Sodium 1,091 mg47%
Total Carbohydrate 0.051 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 15.7 g
Calcium 6 mg0%
Iron 0.6 mg3%
Potassium 264 mg6%

* 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)55% 0.66 mg
  • Vitamin C33% 29.7 mg
  • Vitamin B1226% 0.63 µg
  • Niacin (B3)24% 3.8 mg
  • Vitamin B621% 0.35 mg
  • Riboflavin (B2)12% 0.16 mg
  • Pantothenic acid (B5)8% 0.4 mg
  • Vitamin E2% 0.23 mg

Little or none: Folate, Vitamin A, Vitamin K.

minerals

% of the Daily Value in this serving

  • Sodium47% 1,091 mg
  • Selenium24% 13 µg
  • Phosphorus14% 171 mg
  • Zinc14% 1.5 mg
  • Copper7% 0.06 mg
  • Potassium6% 264 mg
  • Iron3% 0.6 mg
  • Magnesium3% 12.8 mg
  • Manganese1% 0.024 mg

Little or none: Calcium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.4 g
  • Aspartic acid1.4 g
  • Lysine•1.3 g
  • Leucine•1.2 g
  • Arginine1.1 g
  • Alanine0.86 g
  • Glycine0.76 g
  • Valine•0.69 g
  • Threonine•0.69 g
  • Phenylalanine•0.67 g
  • Isoleucine•0.67 g
  • Proline0.62 g
  • Serine0.6 g
  • Histidine•0.54 g
  • Tyrosine0.5 g
  • Methionine•0.4 g
  • Cystine0.23 g
  • Tryptophan•0.18 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

    Highest of all

    Same value as 0 of 335 other records.

    leastmost

  • Sodium

    Higher than 94%

    Same value as 0 of 342 other records.

    leastmost

  • Total fat

    Higher than 85%

    Same value as 0 of 342 other records.

    leastmost

  • Calories

    Higher than 80%

    Same value as 0 of 342 other records.

    leastmost

  • Iron

    Lower than 80%

    Same value as 6 of 342 other records.

    leastmost

  • Protein

    Lower than 77%

    Same value as 1 of 342 other records.

    leastmost

Questions

How many calories are in whole ham, lean and fat, unheated?
3 oz (85 g): 209 calories; protein: 15.7 g, carbohydrates: 0.051 g, fat: 15.7 g.
How much protein is in whole ham, lean and fat, unheated?
18.5 g per 100 g. Its estimated share of calories is 30%, using 4 kcal per gram of protein.
How many net carbs are in whole ham, lean and fat, unheated?
0.06 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 95 reported nutrients, per 100 g+
Water59.7 g
Energy246 kcal
Energy1,029 kj
Protein18.5 g
Total lipid (fat)18.5 g
Ash3.2 g
Carbohydrate, by difference0.06 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca7 mg
Iron, Fe0.71 mg
Magnesium, Mg15 mg
Phosphorus, P201 mg
Potassium, K310 mg
Sodium, Na1,284 mg
Zinc, Zn1.8 mg
Copper, Cu0.071 mg
Manganese, Mn0.028 mg
Selenium, Se15.3 µg
Vitamin C, total ascorbic acid34.9 mg
Thiamin0.78 mg
Riboflavin0.19 mg
Niacin4.5 mg
Pantothenic acid0.47 mg
Vitamin B-60.41 mg
Folate, total1 µg
Folic acid0 µg
Folate, food1 µg
Folate, DFE1 µg
Vitamin B-120.74 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.27 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0.05 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0.03 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0.03 mg
Tocotrienol, delta0 mg
Vitamin K (phylloquinone)0 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated6.6 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00.02 g
SFA 12:00.04 g
SFA 14:00.24 g
SFA 16:04.2 g
SFA 18:02.2 g
Fatty acids, total monounsaturated8.7 g
MUFA 16:10.58 g
MUFA 18:18.1 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1.6 g
PUFA 18:21.4 g
PUFA 18:30.19 g
PUFA 18:40 g
PUFA 20:40.09 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
Cholesterol56 mg
Phytosterols0 mg
Tryptophan0.21 g
Threonine0.81 g
Isoleucine0.79 g
Leucine1.5 g
Lysine1.6 g
Methionine0.47 g
Cystine0.27 g
Phenylalanine0.79 g
Tyrosine0.58 g
Valine0.81 g
Arginine1.3 g
Histidine0.63 g
Alanine1 g
Aspartic acid1.6 g
Glutamic acid2.8 g
Glycine0.89 g
Proline0.73 g
Serine0.7 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 167875, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.