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Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)

Pork Products Sr Legacy
120 Calories
21.8g Protein
0g Carbs
2.9g Fat
0g Fiber
Nutrition Facts
Serving Size 100 g
Calories 120
% Daily Value*
Total Fat 2.9g 4%
Saturated Fat 0.9g 5%
Trans Fat 0.0g
Cholesterol 62mg 21%
Sodium 76mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Protein 21.8g 44%
Vitamin D 11mcg 55%
Calcium 12mg 1%
Iron 0.7mg 4%
Potassium 359mg 8%

* The % Daily Value 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.

Macronutrients

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Protein 21.8g 88%
Carbs 0g 0%
Fat 2.9g 12%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 0 MG 0%
Thiamin 0.5 MG 45%
Riboflavin 0.3 MG 26%
Niacin 6.0 MG 38%
Pantothenic acid 0.7 MG 13%
Vitamin B-6 0.6 MG 33%
Folate, total 0 UG 0%
Choline, total 75 MG 14%
Vitamin B-12 0.4 UG 15%
Vitamin A, RAE 2 UG 0%
Vitamin E (alpha-tocopherol) 0.2 MG 1%
Vitamin D (D2 + D3) 0.3 UG 2%
Vitamin K (phylloquinone) 0 UG 0%

Minerals

Nutrient Amount % DV
Calcium, Ca 12 MG 1%
Iron, Fe 0.7 MG 4%
Magnesium, Mg 22 MG 5%
Phosphorus, P 235 MG 19%
Potassium, K 359 MG 8%
Sodium, Na 76 MG 3%
Zinc, Zn 1.9 MG 17%
Copper, Cu 0.1 MG 9%
Manganese, Mn 0.0 MG 0%
Selenium, Se 21.2 UG 39%

Related Foods in Pork Products

Food Calories Protein Carbs Fat
Pork, fresh, ground, raw 263 16.9g 0g 21.2g Pork, fresh, ground, cooked 297 25.7g 0g 20.8g Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled 201 29.9g 0g 8.1g Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted 147 26.0g 0g 4.0g Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked 235 26.1g 0g 13.7g Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw 144 21.2g 0g 5.9g

Nutrition Highlights

  • Excellent source of protein with 21.8g per 100g, great for muscle building and recovery.
  • Very low in fat (2.9g per 100g).
  • Good source of Selenium, Se (39% DV).
  • Good source of Thiamin (45% DV).
  • Good source of Riboflavin (26% DV).
  • Good source of Niacin (38% DV).

About Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)

Derived from the hindquarters of a pig, this cut offers a lean protein source, particularly when the separable fat is trimmed away. It is rich in essential amino acids, crucial for building and repairing tissues, and provides a significant dose of B vitamins, vital for energy production and neurological function. Notably, this portion of pork contains no carbohydrates or fiber, making it a suitable option for those following low-carb or ketogenic diets. However, it's essential to consider the fat content, even though it's relatively low in this lean-only form. While fat is a necessary nutrient, moderation is key for overall health.

In the culinary world, this cut is versatile. It can be roasted whole, creating a succulent centerpiece for a holiday meal, or it can be cut into steaks or chops for grilling or pan-searing. The lean nature of this leg portion means it benefits from moist-heat cooking methods like braising or slow cooking, which help prevent dryness. It's also a great choice for pulled pork, a popular dish that's both flavorful and satisfying. When incorporating this into your diet, be mindful of portion sizes and consider pairing it with fiber-rich vegetables and whole grains for a balanced meal.

Dietary Information

Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) is considered low-carb and keto-friendly, low-fat, high-protein, making it a suitable choice for various dietary plans.

Notable micronutrients in Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) include Thiamin (45% DV) , Selenium, Se (39% DV) , Niacin (38% DV) , Vitamin B-6 (33% DV) , and Riboflavin (26% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.

Calorie Breakdown

At 120 calories per 100 grams, Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program) gets 73% of its calories from protein, 0% from carbohydrates, and 22% from fat. This is moderate, similar to many lean proteins and whole grains.

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