Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is a meat at 145 calories per 100g. It is an excellent source of Sodium and Thiamin (B1), providing 80% and 63% of the Daily Value respectively. This meat is high in protein. Pork provides complete protein, B vitamins (especially thiamin), and minerals. Leaner cuts offer a favorable protein-to-fat ratio. Our database tracks 85 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 85 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 67.7 | g | — | 2% |
| Calories SR | 145 | kcal | — | — |
| Energy (kJ) SR | 607 | kj | — | — |
| Protein SR | 20.9 | g | — | 37% |
| Total Fat SR | 5.5 | g | — | — |
| Carbohydrate SR | 1.5 | g | — | 1% |
| Fiber SR | 0 | g | — | — |
| Total Sugars SR | 0 | g | — | — |
| Ash SR | 4.4 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 8.0 | mg | — | 1% |
| Iron SR | 1.5 | mg | — | 18% |
| Magnesium SR | 14.0 | mg | — | 4% |
| Phosphorus SR | 196 | mg | — | 28% |
| Potassium SR | 287 | mg | — | 8% |
| Sodium SR | 1,203 | mg | — | 80% |
| Zinc SR | 2.9 | mg | — | 26% |
| Copper SR | 0.08 | mg | — | 9% |
| Manganese SR | 0.05 | mg | — | 2% |
| Selenium SR | 19.5 | µg | — | 36% |
Vitamins 27
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0.80 | µg | — | 5% |
| Vitamin D (IU) SR | 32.0 | IU | — | — |
| Vitamin D3 SR | 0.80 | µg | — | — |
| Vitamin E SR | 0.25 | mg | — | 2% |
| Vitamin K1 SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) SR | 0.75 | mg | — | 63% |
| Riboflavin (B2) SR | 0.20 | mg | — | 16% |
| Niacin (B3) SR | 4.0 | mg | — | 25% |
| Pantothenic Acid (B5) SR | 0.40 | mg | — | 8% |
| Vitamin B6 SR | 0.40 | mg | — | 31% |
| Folate SR | 3.0 | µg | — | 1% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 3.0 | µg | — | — |
| Folate (DFE) SR | 3.0 | µg | — | — |
| Vitamin B12 SR | 0.65 | µg | — | 27% |
| Choline SR | 85.1 | mg | — | 16% |
| Betaine SR | 5.7 | mg | — | — |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 1.8 | g | — | — |
| Monounsaturated Fat SR | 2.6 | g | — | — |
| Polyunsaturated Fat SR | 0.54 | g | — | — |
| Cholesterol SR | 53.0 | mg | — | — |
| Phytosterols SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0.02 | g | — | — |
| Lauric Acid (12:0) SR | 0.02 | g | — | — |
| Myristic Acid (14:0) SR | 0.09 | g | — | — |
| Palmitic Acid (16:0) SR | 1.1 | g | — | — |
| Stearic Acid (18:0) SR | 0.57 | g | — | — |
| Linoleic Acid (18:2) SR | 0.48 | g | — | 3% |
| Linolenic Acid (18:3) SR | 0.06 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.25 | g | — | — |
| Threonine SR | 0.93 | g | — | — |
| Isoleucine SR | 0.92 | g | — | — |
| Leucine SR | 1.7 | g | — | — |
| Lysine SR | 1.8 | g | — | — |
| Methionine SR | 0.55 | g | — | — |
| Cystine SR | 0.32 | g | — | — |
| Phenylalanine SR | 0.90 | g | — | — |
| Tyrosine SR | 0.69 | g | — | — |
| Valine SR | 0.91 | g | — | — |
| Arginine SR | 1.4 | g | — | — |
| Histidine SR | 0.75 | g | — | — |
| Alanine SR | 1.2 | g | — | — |
| Aspartic Acid SR | 2.0 | g | — | — |
| Glutamic Acid SR | 3.4 | g | — | — |
| Glycine SR | 1.1 | g | — | — |
| Proline SR | 0.89 | g | — | — |
| Serine SR | 0.86 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin D is fat-soluble. Co-consumption with dietary fat increases absorption by up to 50% compared to taking it on an empty stomach.
Dawson-Hughes et al., J Acad Nutr Diet, 2015
Vitamin D enhances intestinal phosphorus absorption and regulates phosphorus homeostasis via parathyroid hormone signalling.
Bergwitz & Jüppner, Annu Rev Med, 2010
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.25 | 12.0 |
| Threonine | 0.93 | 44.5 |
| Isoleucine | 0.92 | 43.9 |
| Leucine | 1.7 | 79.4 |
| Lysine | 1.8 | 84.8 |
| Methionine | 0.55 | 26.4 |
| Cystine | 0.32 | 15.1 |
| Phenylalanine | 0.90 | 43.2 |
| Tyrosine | 0.69 | 32.8 |
| Valine | 0.91 | 43.4 |
| Arginine | 1.4 | 65.0 |
| Histidine | 0.75 | 35.8 |
| Alanine | 1.2 | 59.1 |
| Aspartic Acid | 2.0 | 94.7 |
| Glutamic Acid | 3.4 | 163.1 |
| Glycine | 1.1 | 52.0 |
| Proline | 0.89 | 42.7 |
| Serine | 0.86 | 40.9 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Ham” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Pig Meat” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Meat
Top 10 countries by per capita supply of the “Meat” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+56%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Pork Products
Frequently Asked Questions
How many calories are in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted contains 145 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 20.9g of protein (58% of calories), 5.5g of fat (34%), and 1.5g of carbohydrates (4%). Protein is the primary energy source.
What is Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted most nutritious for?
The standout nutrient in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is Sodium, providing 1,203 mg per 100g (80% of the Daily Value). It is also a notable source of Thiamin (B1) (63% DV). Our database tracks 85 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted high in protein?
With 20.9g per 100 grams, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is a high-protein food. Protein accounts for 58% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.
What is the insulin index of Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted?
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has a moderate insulin response (II: 40) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.