Ham fat (cured) (separable fat, boneless, unheated) nutrition facts
Per 4 oz · 117 g
of a 2,000 cal day
- Protein8.8g6% of calories
- Carbs2.2g1% of calories
- Fat62g93% of calories
- ✓ Keto-friendly
At a glance
One serving of Ham fat (cured) (separable fat, boneless, unheated) (4 oz, 117 g) has 603 calories, with 8.8 g of protein, 2.2 g of carbohydrates and 62 g of fat. Most of its energy comes from fat (93% of calories). It is high in thiamine (23% DV) and phosphorus (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 102% and 24% of the daily value.
High in
20%+ of the daily value
- Thiamine23%
- Phosphorus24%
Good source of
10–19% of the daily value
- Niacin19%
- Vitamin B617%
- Vitamin B1215%
- Zinc12%
Watch
20%+ of the daily value
- Sodium31%
- Saturated fat102%
- Cholesterol24%
Vitamins & minerals
Amounts for 4 oz (117 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 15 μg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.2 mg | 17% |
| Vitamin B12 | 0.4 μg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 1 mg | 7% |
| Potassium | 204 mg | 4% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 167 mg | 24% |
| Zinc | 1 mg | 12% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 28 g | — |
| Polyunsaturated fats | 8 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Salt pork (cured, raw)747
- Ham fat (cured) (separable fat, boneless, unheated)515
- Ham fat (cured) (separable fat, boneless, heated)507
- Pork leg (fresh ham) (cooked, roasted, lean and fat)273
- Pork leg (fresh ham) (cooked, roasted, shank half, lean only)175
- Ham (pork shank) (cured, roasted, bone-in, separable lean only)139
- Pork leg (fresh ham) (whole, raw, lean only)136
Similar foods
212 calSalt pork (cured, raw)1 oz−391 cal
77 calPork leg (fresh ham) (cooked, roasted, lean and fat)1 oz−526 cal
39 calHam (pork shank) (cured, roasted, bone-in, separable lean only)1 oz−564 cal
149 calPork leg (fresh ham) (cooked, roasted, shank half, lean only)3 oz−454 cal- 39 cal
Pork leg (fresh ham) (whole, raw, lean only)1 oz−564 cal - 🍗431 calHam fat (cured) (separable fat, boneless, heated)3 oz−172 cal
Burning 603 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Ham fat (cured) (separable fat, boneless, unheated)?
One serving of Ham fat (cured) (separable fat, boneless, unheated) (4 oz) has 603 calories, which works out to 515 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Ham fat (cured) (separable fat, boneless, unheated) high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Ham fat (cured) (separable fat, boneless, unheated) keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Ham fat (cured) (separable fat, boneless, unheated)?
721 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham fat (cured) (separable fat, boneless, unheated)?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
