USDA Standard Reference · Pork Products
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted
According to USDA FoodData Central (FDC ID 168280, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 136
- Calorieslow density
- 21.2g
- Proteinhigh · 42% DV
- 0.5g
- Carbslow · 0% DV
- 4.9g
- Fatmoderate · 6% DV
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted contains 136 calories per 100g according to USDA FoodData Central. It has 21.2g of protein, 4.9g of fat, and 0.5g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 75% of USDA whole foods
The verdict
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted is a protein standout, richer in protein than 75% of USDA whole foods.
- 21.2g
- protein per 100g
- Top 25%
- protein vs USDA whole foods
- 136
- calories per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted contains 136 calories per 100g, according to the USDA FoodData Central database. It provides 21.2g of protein, 4.9g of fat, and 0.5g of carbohydrates per 100g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted is catalogued there as FDC ID 168280, a usda standard reference entry, in the "Pork Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted reads as high protein, low carb, high sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Pork Products group for context.
Nutritional Value at a Glance
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
Note: at 1135mg per 100g (49% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
136 kcal = 7% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted compares to Pork Products
Per 100 g, against the average across all pork products foods in USDA FoodData Central.
41% Higher in protein than 41% of pork products on record.
Category averages computed live across the USDA Pork Products group. Compare against a specific food →
Where Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted ranks on protein
Its 21.2g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted vs every USDA reference food
USDA reference (whole) foods with a protein value
21 Top 25% higher than 75% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted sits among Pork Products
Plotted by protein and calorie percentile among the 338 Pork Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted: 41st protein percentile, 24th calorie percentile among Pork Products foods
Read the chart as text
- Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium: Protein percentile 99, Calorie percentile 96
- Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised: Protein percentile 73, Calorie percentile 82
- Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw: Protein percentile 46, Calorie percentile 20
- Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled: Protein percentile 65, Calorie percentile 83
- Pork, fresh, variety meats and by-products, spleen, raw: Protein percentile 19, Calorie percentile 1
- Pork, cured, shoulder, arm picnic, separable lean and fat, roasted: Protein percentile 34, Calorie percentile 88
- Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried: Protein percentile 82, Calorie percentile 71
- Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw: Protein percentile 42, Calorie percentile 28
- Pork, cured, ham, low sodium, lean and fat, cooked: Protein percentile 50, Calorie percentile 44
- Pork, fresh, loin, whole, separable lean only, raw: Protein percentile 44, Calorie percentile 27
- Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled: Protein percentile 67, Calorie percentile 51
- Pork, fresh, shoulder, arm picnic, separable lean only, raw: Protein percentile 33, Calorie percentile 10
- Pork, fresh, variety meats and by-products, mechanically separated, raw: Protein percentile 10, Calorie percentile 90
- Pork, cured, salt pork, raw: Protein percentile 1, Calorie percentile 99
- Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted: Protein percentile 77, Calorie percentile 81
- Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw: Protein percentile 51, Calorie percentile 22
- Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil: Protein percentile 25, Calorie percentile 9
- Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated: Protein percentile 51, Calorie percentile 54
- Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted: Protein percentile 61, Calorie percentile 54
- Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw: Protein percentile 55, Calorie percentile 5
- Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted: Protein percentile 20, Calorie percentile 8
- Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated: Protein percentile 9, Calorie percentile 79
- Pork, cured, ham, shank, bone-in, separable lean only, unheated: Protein percentile 58, Calorie percentile 17
- Pork, ground, 96% lean / 4% fat, raw: Protein percentile 41, Calorie percentile 12
- Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted: Protein percentile 41, Calorie percentile 24
Read the chart
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted ranks at the 41st percentile for protein and the 24th percentile for calories among Pork Products foods (n=338).
- Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium: 99th protein percentile, 96th calorie percentile
- Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised: 73rd protein percentile, 82nd calorie percentile
- Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw: 46th protein percentile, 20th calorie percentile
- Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled: 65th protein percentile, 83rd calorie percentile
- Pork, fresh, variety meats and by-products, spleen, raw: 19th protein percentile, 1st calorie percentile
- Pork, cured, shoulder, arm picnic, separable lean and fat, roasted: 34th protein percentile, 88th calorie percentile
- Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried: 82nd protein percentile, 71st calorie percentile
- Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw: 42nd protein percentile, 28th calorie percentile
- Pork, cured, ham, low sodium, lean and fat, cooked: 50th protein percentile, 44th calorie percentile
- Pork, fresh, loin, whole, separable lean only, raw: 44th protein percentile, 27th calorie percentile
- Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled: 67th protein percentile, 51st calorie percentile
- Pork, fresh, shoulder, arm picnic, separable lean only, raw: 33rd protein percentile, 10th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.52 G | 0% |
| Energy | 136 KCAL | |
| Fiber, total dietary | 0.00 G | 0% |
| Protein | 21.2 G | 42% |
| Total lipid (fat) | 4.9 G | 6% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 4.0 G | |
| Energy | 569.0 kJ | |
| Water | 69.5 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 5.0 UG | |
| Folate, food | 5.0 UG | |
| Folate, total | 5.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 5 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.7 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 6 MG | 0% |
| Iron, Fe | 1 MG | 5% |
| Potassium, K | 348 MG | 7% |
| Sodium, Na | 1135 MG | 49% |
| Copper, Cu | 0 MG | |
| Magnesium, Mg | 21 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 209 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 17.4 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Zinc, Zn | 2 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 30 MG | 10% |
| Fatty acids, total saturated | 1.6 G | 8% |
| Fatty acids, total monounsaturated | 2.5 G | |
| Fatty acids, total polyunsaturated | 0.44 G | |
| MUFA 16:1 | 0.19 G | |
| MUFA 18:1 | 2.3 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.39 G | |
| PUFA 18:3 | 0.05 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| Phytosterols | 0 MG | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.05 G | |
| SFA 16:0 | 1.1 G | |
| SFA 18:0 | 0.48 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.2 G | |
| Arginine | 1.3 G | |
| Aspartic acid | 2.0 G | |
| Cystine | 0.25 G | |
| Glutamic acid | 3.1 G | |
| Glycine | 1.0 G | |
| Histidine | 0.84 G | |
| Isoleucine | 0.91 G | |
| Leucine | 1.6 G | |
| Lysine | 1.8 G | |
| Methionine | 0.55 G | |
| Phenylalanine | 0.82 G | |
| Proline | 0.90 G | |
| Serine | 0.82 G | |
| Threonine | 0.94 G | |
| Tryptophan | 0.24 G | |
| Tyrosine | 0.69 G | |
| Valine | 0.95 G |
Key takeaways
- Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted delivers 21.2g of protein per 100g, more than 75% of USDA whole foods. See the protein ranking
- It carries 136 calories per 100g - below the pork products average of 211. Compare pork products
- Based on its per-100g profile, it fits high protein, low carb, high sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw
Pork, fresh, variety meats and by-products, brain, cooked, braised
Pork, fresh, variety meats and by-products, liver, raw
Similar Protein Content
Other foods in Pork Products closest to 21.2g protein per 100g, useful for protein-matched substitutions.
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw
Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw
Pork, ground, 96% lean / 4% fat, raw
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw
Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted
Frequently Asked Questions
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What are the macros in Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted? ▼
How much sodium is in Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted? ▼
Is Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted keto-friendly? ▼
Is Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted good for a diet? ▼
How does Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted compare to other foods? ▼
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More in This Category
Other foods in Pork Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 168280) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.