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Roasted Whole Cured Pork

Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories123
% Daily Value
  • Total Fat 5,46 g7%
  • Saturated Fat 1,84 g9%
  • Trans Fat 0 g
  • Cholesterol 43 mg14%
  • Sodium 1 335 mg58%
  • Total Carbohydrate 4,61 g2%
  • Dietary Fiber 0 g0%
  • Total Sugars 4,61 g
  • Protein 13,88 g28%
  • Vitamin D 0,7 µg3%
  • Calcium 8 mg1%
  • Iron 0,74 mg4%
  • Potassium 245 mg5%
* 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.
100g of Pork, cured, whole, roasted contains 123 kcal calories, 13,88g protein, and 29,1µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

123kcal
  • Protein45%(56 kcal)
  • Carbs15%(18 kcal)
  • Fat40%(49 kcal)

Nutrient density

100/ 100

Meets ≥10% Daily Value for 14 of 30 nutrients

Excellent nutrient density

Use Roasted Whole Cured Pork in your next meal plan

Melio can build a complete week of meals around Roasted Whole Cured Pork (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Pork Products

Low carbLow sugarPaleo-friendlyGluten-free
Potassium : Sodium ratio0.2 : 1
poor
  • Roasted Whole Cured Pork has a potassium-to-sodium ratio of 0.2:1, which is considered poor for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

123 kcal6%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

13,88 g28%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

4,61 g2%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

5,46 g7%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

4,61 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

1 335 mg58%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

245 mg5%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

8 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

15 mg4%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

224 mg18%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,74 mg4%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,64 mg15%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,1 mg11%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,04 mg2%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

29,1 µg53%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

1,84 g9%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

2,46 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,85 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

43 mg14%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

13 µg1%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

13 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0,7 µg3%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,22 mg1%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,26 mg22%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,14 mg11%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

3,62 mg23%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,64 mg13%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,26 mg15%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

2 µg1%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0,37 µg15%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

63,4 mg12%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

0 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

0 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine1,17 g—
Leucine1,11 g—
Isoleucine0,63 g—
Valine0,7 g—
Threonine0,62 g—
Methionine0,33 g—
Phenylalanine0,56 g—
Tryptophan0,13 g—
Histidine0,61 g—
Arginine0,89 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

72,11 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 106 USDA variants

Variants of Pork, cured, bacon, cooked, restaurant cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium167712541371,441,8
Pork, cured, feet, pickled16787014011,6010
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted16787114520,91,55,5
Pork, cured, ham, boneless, regular (approximately 11% fat), roasted16787217822,609
Pork, cured, ham, patties, unheated16787331512,81,728,2
Pork, cured, ham, steak, boneless, extra lean, unheated16787412219,604,3
Pork, cured, ham, whole, separable lean and fat, unheated16787524618,50,118,5
Pork, cured, ham, whole, separable lean only, unheated16787614722,30,15,7
Pork, cured, separable fat (from ham and arm picnic), unheated1678775795,70,161,4
Pork, cured, separable fat (from ham and arm picnic), roasted1678785917,6061,9
Pork, cured, shoulder, arm picnic, separable lean and fat, roasted16787928020,4021,4
Pork, cured, shoulder, arm picnic, separable lean only, roasted16788017024,907
Pork, cured, ham, extra lean and regular, canned, unheated1678851441807,5
Pork, cured, ham, extra lean and regular, canned, roasted16788616720,90,58,4
Pork, cured, bacon, cooked, baked16791454835,71,443,3
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted16791512121,40,93,6
Pork, cured, ham -- water added, rump, bone-in, separable lean only, unheated1679169515,40,73,5
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted16791712820,91,24,4
Pork, cured, ham -- water added, slice, bone-in, separable lean only, heated, pan-broil167918131221,54,3
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted16791913724,10,54,3
Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted167920145250,35
Pork, cured, ham, low sodium, lean and fat, cooked16811017222,30,38,3
Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted16811114520,91,55,5
Pork, cured, bacon, unprepared16827739313,7037,1
Pork, cured, breakfast strips, raw or unheated16827838811,70,737,2
Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated16827912018,504,6
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted16828013621,20,54,9
Pork, cured, ham, regular (approximately 13% fat), canned, roasted16828122620,50,415,2
Pork, cured, ham, center slice, country-style, separable lean only, raw16828219527,80,38,3
Pork, cured, ham, center slice, separable lean and fat, unheated16828320320,20,112,9
Pork, cured, ham, whole, separable lean only, roasted16828415725,105,5
Pork, cured, salt pork, raw1682877485,1080,5
Pork, cured, shoulder, blade roll, separable lean and fat, unheated16828826916,5022
Pork, cured, shoulder, blade roll, separable lean and fat, roasted16828928717,30,423,5
Pork, cured, ham, boneless, extra lean and regular, unheated16829516218,32,38,4
Pork, cured, ham, boneless, extra lean and regular, roasted168296165220,57,7
Pork, cured, bacon, cooked, microwaved168321476390,534,1
Pork, cured, bacon, pre-sliced, cooked, pan-fried16832246833,91,735,1
Pork, cured, ham and water product, slice, bone-in, separable lean only, heated, pan-broil16832512220,91,43,6
Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil16832612315,14,75,1
Pork, cured, ham and water product, whole, boneless, separable lean only, heated, roasted16832712313,94,65,5
Pork, cured, ham and water product, whole, boneless, separable lean only, unheated16832811614,14,24,9
Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil16832911918,81,84,1
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil16833015027,804,4
Pork, cured, ham with natural juices, spiral slice, meat only, boneless, separable lean only, heated, roasted16833112622,61,13,8
Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted16833213121,31,24,7
Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil168333116211,13,2
Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted16833411320,60,83
Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated16833511119,413,2
Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated1683369118,70,71,9
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated16833712222,70,43,5
Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated16833813025,10,33,3
Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated16833912324,302,9
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated16834010919,31,23,3
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated16834112918,71,25,8
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated16834215922,80,27,4
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated16834319122,40,311,1
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated16834420019,70,413,3
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated16834512117,11,45,4
Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated16834616415,71,110,8
Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated16834716716,70,711
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated168348172140,812,5
Pork, cured, ham -- water added, whole, boneless, separable lean and fat, heated, roasted16834912617,81,55,5
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted16835018619,51,211,5
Pork, cured, ham and water product, shank, bone-in, separable lean and fat, heated, roasted16835123418,21,417,3
Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil16835215519,91,47,8
Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil16835311820,913,4
Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted16835413922,21,15,1
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted16835511420,50,83,1
Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted168356177240,68,9
Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted16835719124,40,69,4
Pork, cured, ham, shank, bone-in, separable lean and fat, unheated16835817721,60,49,9
Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil16835918125,50,78,5
Pork, cured, ham, slice, bone-in, separable lean only, unheated16836013024,403,6
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated16836717622,30,59,4
Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted169148117181,64,4
Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated16914911017,31,54
Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted16915013221,71,34,5
Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated1691519517,41,22,3
Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated16915210717,91,23,4
Pork, cured, ham and water product, slice, bone-in, separable lean only, unheated16915310314,52,83,8
Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only16915411317,51,24,2
Pork, cured, ham, separable fat, boneless, heated1691555078,8251,6
Pork, cured, ham, separable fat, boneless, unheated1691565157,51,953
Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil16915814827,20,74,1
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated16915911219,413,4
Pork, cured, ham and water product, whole, boneless, separable lean and fat, unheated16916011714,14,25
Pork, cured, ham and water product, slice, bone-in, separable lean and fat, unheated16916114913,72,79,3
Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated16916224314,31,420
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated16916317916,11,412,1
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted16916416120,118,6
Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted16916520018,61,413,4
Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil16916616620,81,58,7
Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil16916712518,61,75,1
Pork, cured, ham and water product, slice, boneless, separable lean and fat, heated, pan-broil16916812415,14,75,1
Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roastedcurrent16916912313,94,65,5
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted16917017722,50,69,4
Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted16917119122,90,310,9
Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil16917218026,20,28,3
Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted169173132260,73,1
Pork, cured, ham, rump, bone-in, separable lean only, unheated16917412524,50,32,9
Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted16917513926,50,73,7
Pork, cured, ham, shank, bone-in, separable lean only, unheated16917612523,80,23,2
Pork, cured, ham, slice, bone-in, separable lean and fat, unheated16917717322,50,29,2
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted169906165220,57,7
Pork, cured, bacon, cooked, restaurant74942050040,92,136,5

Fatty acid profile

Breakdown of fats per 100 grams

5,2 g
  • Saturated36%(1,84 g)
  • Monounsaturated48%(2,46 g)
  • Polyunsaturated17%(0,85 g)

Household serving sizes

g
3 oz (3 oz)
85 g
roast
1 995 g

Frequently asked questions about Roasted Whole Cured Pork

How many calories in Roasted Whole Cured Pork?

Roasted Whole Cured Pork contains 123 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Roasted Whole Cured Pork?

Roasted Whole Cured Pork contains 43 mg cholesterol and 1335 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Roasted Whole Cured Pork?

Per 100 grams, Roasted Whole Cured Pork contains 13.88 g protein, 4.61 g carbohydrates, and 5.46 g total fat.

Is Roasted Whole Cured Pork good for keto or low-carb?

Yes — Roasted Whole Cured Pork has 4.6 g net carbs per 100 g, fitting a low-carb plan.

Where does Roasted Whole Cured Pork nutrition data come from?

Nutrition data for Roasted Whole Cured Pork is sourced from USDA FoodData Central (FDC ID 169169). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169169/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Roasted Whole Cured Pork

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Roasted Whole Cured Pork.

3 meal ideas using Roasted Whole Cured Pork

Starter templates matched to Roasted Whole Cured Pork's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with roasted Whole Cured Pork

    Use roasted Whole Cured Pork alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around roasted Whole Cured Pork

    A big leafy salad with roasted Whole Cured Pork, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Simple dinner with roasted Whole Cured Pork

    Pair roasted Whole Cured Pork with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 169169), accessed 2019-04-01.

Published: 2019-04-01

More foods in Pork Products

Use Roasted Whole Cured Pork in your next meal plan

Melio can build a complete week of meals around Roasted Whole Cured Pork (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Roasted Whole Cured Pork: 4.6 g Sugars per 100g + recipes | План харчування