Food · Pork Products

Pork ham nutrition facts

A typical portion of pork ham (3 oz; 85 g, cured, whole, separable lean only, roasted) has 130 calories and 21g of protein (USDA FoodData Central). USDA lists 92 descriptions of it: per 100 g they range from 91 calories (cured, ham -- water added, shank, bone-in, separable lean only, unheated) to 515 (cured, separable fat, boneless, unheated).

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories130

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 45mg16%

Sodium 1130mg49%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 21g43%

Vitamin D 0.8mcg4%

Calcium 10mg0%

Iron 0.8mg4%

Potassium 270mg6%

* 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 Pork, cured, ham, whole, separable lean only, roasted, scaled to the portion. Check the USDA record.

Protein per 100 g: 25.1g; more than 86% of 8,218 USDA reference foods
Calories per 100 g: 157; more than 44% of reference foods
Sodium per 100 g: 1,327mg; more than 98% of reference foods

3 oz weighs 85 g in USDA's record for Pork, cured, ham, whole, separable lean only, roasted (FDC 168284).

Where the calories come from: 0% carbohydrate, 33% fat and 67% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Thiamin0.6 mg in 3 oz (85 g), 48% of the Daily Value
Selenium22 µg in 3 oz (85 g), 39% of the Daily Value
Niacin4.3 mg in 3 oz (85 g), 27% of the Daily Value
Vitamin B120.6 µg in 3 oz (85 g), 25% of the Daily Value
Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
Zinc2.2 mg in 3 oz (85 g), 20% of the Daily Value
Riboflavin0.2 mg in 3 oz (85 g), 17% of the Daily Value
Choline87 mg in 3 oz (85 g), 16% of the Daily Value
Phosphorus193 mg in 3 oz (85 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 168284), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of pork ham USDA describes

Separable fat (FDC 169156) has the most calories per 100 g (515); the fewest: Ham -- water added… (FDC 168336) (91)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 92 USDA descriptions of pork ham, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Pork, cured, ham, whole, separable lean only, roasted	157	25.1 g	5.5 g	1,327 mg
Pork, cured, ham, center slice, country-style, separable lean only, raw	195	27.8 g	8.3 g	2,695 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil	150	27.8 g	4.4 g	835 mg
Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil	148	27.2 g	4.1 g	870 mg
Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted	139	26.5 g	3.7 g	828 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil	180	26.2 g	8.3 g	821 mg
Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted	132	26 g	3.1 g	846 mg
Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil	181	25.5 g	8.5 g	852 mg
Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated	130	25.1 g	3.3 g	809 mg
Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted	145	25 g	5 g	820 mg
Pork, cured, ham, rump, bone-in, separable lean only, unheated	125	24.5 g	2.9 g	737 mg
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted	191	24.4 g	9.4 g	810 mg
Pork, cured, ham, slice, bone-in, separable lean only, unheated	130	24.4 g	3.6 g	760 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated	123	24.3 g	2.9 g	861 mg
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted	137	24.1 g	4.3 g	861 mg
Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted	177	24 g	8.9 g	826 mg
Pork, cured, ham, shank, bone-in, separable lean only, unheated	125	23.8 g	3.2 g	846 mg
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted	191	22.9 g	10.9 g	801 mg
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated	159	22.8 g	7.4 g	839 mg
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated	122	22.7 g	3.5 g	893 mg
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted	178	22.6 g	9 g	1,500 mg
Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted	126	22.6 g	3.8 g	986 mg
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted	177	22.5 g	9.4 g	841 mg
Pork, cured, ham, slice, bone-in, separable lean and fat, unheated	173	22.5 g	9.2 g	744 mg
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated	191	22.4 g	11.1 g	779 mg
Pork, cured, ham, whole, separable lean only, unheated	147	22.3 g	5.7 g	1,516 mg
Pork, cured, ham, low sodium, lean and fat, cooked	172	22.3 g	8.3 g	969 mg
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated	176	22.3 g	9.4 g	722 mg
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted	139	22.2 g	5.1 g	977 mg
Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil	131	22 g	4.3 g	1,374 mg
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted	165	22 g	7.7 g	969 mg
Pork, cured, ham, boneless, extra lean and regular, roasted	165	22 g	7.7 g	1,385 mg
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted	132	21.7 g	4.5 g	1,045 mg
Pork, cured, ham, shank, bone-in, separable lean and fat, unheated	177	21.6 g	9.9 g	816 mg
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted	121	21.4 g	3.6 g	1,150 mg
Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted	131	21.3 g	4.7 g	1,267 mg
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted	136	21.2 g	4.9 g	1,135 mg
Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil	116	21 g	3.2 g	1,163 mg
Pork, cured, ham, extra lean and regular, canned, roasted	167	20.9 g	8.4 g	1,068 mg
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted	145	20.9 g	5.5 g	1,203 mg
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted	128	20.9 g	4.4 g	1,060 mg
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted	145	20.9 g	5.5 g	969 mg
Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil	122	20.9 g	3.6 g	1,237 mg
Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil	118	20.9 g	3.4 g	1,160 mg
Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil	166	20.8 g	8.7 g	1,309 mg
Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted	113	20.6 g	3 g	1,180 mg
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted	114	20.5 g	3.1 g	1,179 mg
Pork, cured, ham, regular (approximately 13% fat), canned, roasted	226	20.5 g	15.2 g	941 mg
Pork, cured, ham, center slice, separable lean and fat, unheated	203	20.2 g	12.9 g	1,386 mg
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted	161	20.1 g	8.6 g	1,101 mg
Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil	155	19.9 g	7.8 g	1,188 mg
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated	200	19.7 g	13.3 g	838 mg
Pork, cured, ham, steak, boneless, extra lean, unheated	122	19.6 g	4.3 g	1,269 mg
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted	186	19.5 g	11.5 g	1,181 mg
Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated	111	19.4 g	3.2 g	1,098 mg
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated	112	19.4 g	3.4 g	1,096 mg
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated	109	19.3 g	3.3 g	895 mg
Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil	119	18.8 g	4.1 g	1,223 mg
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated	129	18.7 g	5.8 g	881 mg
Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated	91	18.7 g	1.9 g	1,040 mg
Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted	200	18.6 g	13.4 g	988 mg
Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil	125	18.6 g	5.1 g	1,212 mg
Pork, cured, ham, whole, separable lean and fat, unheated	246	18.5 g	18.5 g	1,284 mg
Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated	120	18.5 g	4.6 g	1,255 mg
Pork, cured, ham, boneless, extra lean and regular, unheated	162	18.3 g	8.4 g	1,278 mg
Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted	234	18.2 g	17.3 g	945 mg
Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted	117	18 g	4.4 g	1,193 mg
Pork, cured, ham, extra lean and regular, canned, unheated	144	18 g	7.5 g	1,276 mg
Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated	107	17.9 g	3.4 g	1,070 mg
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted	126	17.8 g	5.5 g	1,181 mg
Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only	113	17.5 g	4.2 g	1,090 mg
Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated	95	17.4 g	2.3 g	1,090 mg
Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated	110	17.3 g	4 g	1,141 mg
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated	121	17.1 g	5.4 g	1,126 mg
Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated	167	16.7 g	11 g	964 mg
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated	179	16.1 g	12.1 g	990 mg
Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated	164	15.7 g	10.8 g	1,011 mg
Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated	95	15.4 g	3.5 g	1,170 mg
Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil	123	15.1 g	5.1 g	1,390 mg
Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil	124	15.1 g	5.1 g	1,389 mg
Pork, ham hocks	268	14.6 g	22.8 g	1,040 mg
Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated	103	14.5 g	3.8 g	1,160 mg
Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated	243	14.3 g	20 g	936 mg
Pork, cured, ham and water product, whole, boneless, separable lean only, unheated	116	14.1 g	4.9 g	1,310 mg
Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated	117	14.1 g	5 g	1,308 mg
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated	172	14 g	12.5 g	1,069 mg
Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roastedSame values: Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted	123	13.9 g	5.5 g	1,335 mg
Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated	149	13.7 g	9.3 g	1,099 mg
Pork, cured, ham, patties, unheated	315	12.8 g	28.2 g	1,088 mg
Pork, cured, ham, separable fat, boneless, heated	507	8.8 g	51.6 g	677 mg
Pork, cured, ham, separable fat, boneless, unheated	515	7.5 g	53 g	616 mg

Every nutrient in this record (90)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	21.3 g	25.1 g	43%
Total lipid (fat)	4.67 g	5.50 g	6%
Carbohydrate, by difference	0 g	0 g	0%
Ash	3.18 g	3.74 g
Energy	133 kcal	157 kcal
Alcohol, ethyl	0 g	0 g
Water	55.9 g	65.8 g
Total Sugars	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	46.8 mg	55.0 mg	16%
Fatty acids, total saturated	1.56 g	1.84 g	8%
Fatty acids, total monounsaturated	2.15 g	2.53 g
Fatty acids, total polyunsaturated	0.54 g	0.63 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	5.95 mg	7.00 mg	0%
Iron, Fe	0.80 mg	0.94 mg	4%
Magnesium, Mg	18.7 mg	22.0 mg	4%
Phosphorus, P	193 mg	227 mg	15%
Potassium, K	269 mg	316 mg	6%
Sodium, Na	1,128 mg	1,327 mg	49%
Zinc, Zn	2.18 mg	2.57 mg	20%
Copper, Cu	0.074 mg	0.087 mg	8%
Manganese, Mn	0.014 mg	0.016 mg	1%
Selenium, Se	21.6 µg	25.4 µg	39%

Vitamins (27)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.22 mg	0.26 mg	1%
Vitamin D3 (cholecalciferol)	0.77 µg	0.90 µg
Vitamin D (D2 + D3)	0.77 µg	0.90 µg	4%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.58 mg	0.68 mg	48%
Riboflavin	0.22 mg	0.25 mg	17%
Niacin	4.27 mg	5.02 mg	27%
Pantothenic acid	0.42 mg	0.50 mg
Vitamin B-6	0.40 mg	0.47 mg	23%
Folate, total	3.40 µg	4.00 µg
Vitamin B-12	0.59 µg	0.70 µg	25%
Choline, total	86.6 mg	102 mg	16%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	3.40 µg	4.00 µg
Folate, DFE	3.40 µg	4.00 µg	1%
Betaine	5.78 mg	6.80 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.26 g	0.30 g
Threonine	0.95 g	1.11 g
Isoleucine	0.93 g	1.10 g
Leucine	1.69 g	1.99 g
Lysine	1.81 g	2.12 g
Methionine	0.56 g	0.66 g
Cystine	0.32 g	0.38 g
Phenylalanine	0.92 g	1.08 g
Tyrosine	0.70 g	0.82 g
Valine	0.92 g	1.09 g
Arginine	1.38 g	1.63 g
Histidine	0.76 g	0.90 g
Alanine	1.26 g	1.48 g
Aspartic acid	2.02 g	2.37 g
Glutamic acid	3.47 g	4.08 g
Glycine	1.11 g	1.30 g
Proline	0.91 g	1.07 g
Serine	0.87 g	1.03 g

Fatty acids (20)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.017 g	0.020 g
SFA 12:0	0.017 g	0.020 g
SFA 14:0	0.060 g	0.070 g
SFA 16:0	0.99 g	1.17 g
SFA 18:0	0.48 g	0.56 g
MUFA 18:1	1.97 g	2.32 g
PUFA 18:2	0.42 g	0.50 g
PUFA 18:3	0.051 g	0.060 g
PUFA 20:4	0.060 g	0.070 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.18 g	0.21 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	0 mg	0 mg

Source: USDA FoodData Central, FDC 168284: 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 pork ham?

130 in 3 oz (85 g) of cured, whole, separable lean only, roasted; 91 to 515 per 100 g across USDA's descriptions.

How much protein is in pork ham?

21g in 3 oz; 25.1 g per 100 g.

How much sodium is in pork ham?

1130mg in 3 oz; 1,327 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