Calories in
pork, cured, ham
165 kcal per 100 g Pork, cured, ham contains 165 calories per 100 grams, or about 140 calories per 3 oz, boneless. Per 100 g it provides 22.0 g protein, 0.5 g carbohydrate and 7.7 g fat.
By calories that splits 1% carbohydrate, 55% protein, 44% 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 |
|---|---|---|---|---|---|
| 3 oz, boneless | 85.0 g | 140 | 18.7 g | 0.4 g | 6.5 g |
| 1 cubic inch, boneless | 17.0 g | 28 | 3.7 g | 0.1 g | 1.3 g |
Full nutrition, per 100 g and per 3 oz, boneless
| Nutrient | Per 100 g | Per 3 oz, boneless |
|---|---|---|
| Energy | 165 kcal | 140 kcal |
| Protein | 22.0 g | 18.7 g |
| Total fat | 7.7 g | 6.5 g |
| Saturated fat | 2.6 g | 2.2 g |
| Carbohydrate | 0.5 g | 0.4 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 969.0 mg | 823.7 mg |
| Potassium | 362.0 mg | 307.7 mg |
| Calcium | 8.0 mg | 6.8 mg |
| Iron | 1.4 mg | 1.2 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 57.0 mg | 48.5 mg |
| Water | 65.8 g | 55.9 g |
USDA FoodData Central, SR Legacy (FDC ID 169906). 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 55 of 83 by calorie density, against a category average of 290 kcal per 100 g — so it is about 43% less calorie-dense than typical for its group.
It carries 13.3 g of protein per 100 calories — a genuinely protein-dense food.
To burn off 3 oz, boneless (140 kcal), a 70 kg adult would walk for roughly 29 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 165 calories per 100 g, which works out to about 140 calories per 3 oz, boneless. It also provides 22.0 g of protein, 0.5 g of carbohydrate and 7.7 g of fat per 100 g.
What is the macro breakdown of pork, cured, ham?
By calories, pork, cured, ham is roughly 1% carbohydrate, 55% protein and 44% fat. That makes it a predominantly protein-based food.
How long does it take to burn off 3 oz, boneless?
About 29 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, low sodium, extra lean and regular, roasted". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.