Calories in
pork, cured, ham
145 kcal per 100 g Pork, cured, ham contains 145 calories per 100 grams, or about 203 calories per cup. Per 100 g it provides 20.9 g protein, 1.5 g carbohydrate and 5.5 g fat.
By calories that splits 4% carbohydrate, 60% protein, 36% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 140.0 g | 203 | 29.3 g | 2.1 g | 7.7 g |
| 3 oz | 85.0 g | 123 | 17.8 g | 1.3 g | 4.7 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 145 kcal | 203 kcal |
| Protein | 20.9 g | 29.3 g |
| Total fat | 5.5 g | 7.7 g |
| Saturated fat | 1.8 g | 2.5 g |
| Carbohydrate | 1.5 g | 2.1 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 1,203.0 mg | 1,684.2 mg |
| Potassium | 287.0 mg | 401.8 mg |
| Calcium | 8.0 mg | 11.2 mg |
| Iron | 1.5 mg | 2.1 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 53.0 mg | 74.2 mg |
| Water | 67.7 g | 94.7 g |
USDA FoodData Central, SR Legacy (FDC ID 167871). A dash means the nutrient was not measured for this item, which is not the same as zero.
How pork, cured, ham compares
Among the 83 pork products items on this site, pork, cured, ham ranks 64 of 83 by calorie density, against a category average of 290 kcal per 100 g — so it is about 50% less calorie-dense than typical for its group.
It carries 14.4 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one cup (203 kcal), a 70 kg adult would walk for roughly 41 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in pork, cured, ham?
Pork, cured, ham contains 145 calories per 100 g, which works out to about 203 calories per cup. It also provides 20.9 g of protein, 1.5 g of carbohydrate and 5.5 g of fat per 100 g.
What is the macro breakdown of pork, cured, ham?
By calories, pork, cured, ham is roughly 4% carbohydrate, 60% protein and 36% fat. That makes it a predominantly protein-based food.
How long does it take to burn off a cup?
About 41 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the pork, cured, ham I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within pork products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.