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Ham or pork nutrition facts

A typical portion of ham or pork (1 cup; 162 g, and dark-green leafy; no sauce) has 240 calories and 14g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 125 calories (noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce) to 167 (ham or pork with mushroom sauce).

Nutrition Facts

Serving size1 cup (162g)
Amount per serving
Calories240
% Daily Value*
Total Fat 8g10%
Saturated Fat 2g9%
Trans Fat not declared
Cholesterol 50mg17%
Sodium 510mg22%
Total Carbohydrate 30g11%
Dietary Fiber 2g8%
Total Sugars 1g
Includes Added Sugars not declared
Protein 14g27%
Vitamin D 0.3mcg2%
Calcium 30mg2%
Iron 2mg11%
Potassium 240mg5%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Ham or pork, noodles and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce, scaled to the portion. Check the USDA record.

Protein per 100 g
8.4g
more than 49% of 8,218 USDA reference foods
Calories per 100 g
151
more than 43% of reference foods
Sodium per 100 g
313mg
more than 73% of reference foods

1 cup weighs 162 g in USDA's record for Ham or pork, noodles and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce (FDC 2706634); across 8 records of ham or pork USDA weighs it at 162 to 249 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 48% carbohydrate, 29% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium34 µg in 1 cup (162 g), 62% of the Daily Value
  • Thiamin0.6 mg in 1 cup (162 g), 50% of the Daily Value
  • Folate147 µg DFE in 1 cup (162 g), 37% of the Daily Value
  • Niacin4.1 mg in 1 cup (162 g), 26% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (162 g), 20% of the Daily Value
  • Copper0.1 mg in 1 cup (162 g), 15% of the Daily Value
  • Zinc1.6 mg in 1 cup (162 g), 14% of the Daily Value
  • Vitamin B60.2 mg in 1 cup (162 g), 14% of the Daily Value
  • Phosphorus168 mg in 1 cup (162 g), 13% of the Daily Value
  • Vitamin B120.3 µg in 1 cup (162 g), 13% of the Daily Value
  • Choline61 mg in 1 cup (162 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706634), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of ham or pork USDA describes

Ham or pork with mushroom sauce has the most calories per 100 g (167); the fewest: And/or dark-green leafy… (125)

Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143Calories per 100 g by USDA description of ham or porkAnd dark-green leafy; no sauce151Ham or pork with mushroom sauce167Ham or pork with tomato-based…153Ham or pork with gravy160And dark-green leafy; cheese sauce155And/or dark-green leafy; no sauce148And/or dark-green leafy…125Ham or pork with stuffing143
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 8 USDA descriptions of ham or pork, per 100 g
USDA descriptionCaloriesProteinFatSodium
Ham or pork, noodles and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce1518.4 g4.9 g313 mg
Ham or pork with mushroom sauce16720.6 g8 g351 mg
Ham or pork with tomato-based sauce15320.3 g6.8 g352 mg
Ham or pork with gravy16020.2 g7.5 g349 mg
Ham or pork, noodles and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce1559.2 g6.4 g301 mg
Ham or pork, noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce1488.4 g5.2 g302 mg
Ham or pork, noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce1256.5 g5 g314 mg
Ham or pork with stuffing1436.3 g8.3 g319 mg

Every nutrient in this record (65)

The portion is 1 cup (162 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein13.6 g8.42 g27%
Total lipid (fat)7.95 g4.91 g10%
Carbohydrate, by difference29.7 g18.3 g11%
Energy245 kcal151 kcal
Alcohol, ethyl0 g0 g
Water109 g67.0 g
Total Sugars1.36 g0.84 g
Fiber, total dietary2.27 g1.40 g8%
Cholesterol51.8 mg32.0 mg17%
Fatty acids, total saturated1.86 g1.15 g9%
Fatty acids, total monounsaturated3.12 g1.93 g
Fatty acids, total polyunsaturated1.97 g1.22 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca25.9 mg16.0 mg2%
Iron, Fe1.99 mg1.23 mg11%
Magnesium, Mg37.3 mg23.0 mg9%
Phosphorus, P168 mg104 mg13%
Potassium, K238 mg147 mg5%
Sodium, Na507 mg313 mg22%
Zinc, Zn1.56 mg0.96 mg14%
Copper, Cu0.13 mg0.083 mg15%
Selenium, Se33.9 µg20.9 µg62%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol6.48 µg4.00 µg
Vitamin A, RAE13.0 µg8.00 µg1%
Carotene, beta55.1 µg34.0 µg
Carotene, alpha14.6 µg9.00 µg
Vitamin E (alpha-tocopherol)0.81 mg0.50 mg5%
Vitamin D (D2 + D3)0.32 µg0.20 µg2%
Cryptoxanthin, beta24.3 µg15.0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin271 µg167 µg
Vitamin C, total ascorbic acid1.62 mg1.00 mg2%
Thiamin0.59 mg0.37 mg50%
Riboflavin0.26 mg0.16 mg20%
Niacin4.09 mg2.53 mg26%
Vitamin B-60.24 mg0.15 mg14%
Folate, total94.0 µg58.0 µg
Vitamin B-120.31 µg0.19 µg13%
Choline, total60.9 mg37.6 mg11%
Vitamin K (phylloquinone)10.5 µg6.50 µg9%
Folic acid76.1 µg47.0 µg
Folate, food17.8 µg11.0 µg
Folate, DFE147 µg91.0 µg37%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00.0032 g0.0020 g
SFA 12:00.0032 g0.0020 g
SFA 14:00.042 g0.026 g
SFA 16:01.28 g0.79 g
SFA 18:00.49 g0.30 g
MUFA 18:12.92 g1.80 g
PUFA 18:21.77 g1.09 g
PUFA 18:30.17 g0.11 g
PUFA 20:40.013 g0.0080 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.15 g0.090 g
PUFA 18:40 g0 g
MUFA 20:10.047 g0.029 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2706634: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in ham or pork?

240 in 1 cup (162 g) of and dark-green leafy; no sauce; 125 to 167 per 100 g across USDA's descriptions.

How much protein is in ham or pork?

14g in 1 cup; 8.4 g per 100 g.

How much sodium is in ham or pork?

510mg in 1 cup; 313 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov