Pork, fresh, leg (ham), whole, separable lean only, raw
* 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
Buy on AmazonVitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.9 MG | 1% | |
| Thiamin | 0.9 MG | 73% | |
| Riboflavin | 0.2 MG | 18% | |
| Niacin | 5.3 MG | 33% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.5 MG | 29% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 72.3 MG | 13% | |
| Vitamin B-12 | 0.7 UG | 30% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0.6 UG | 3% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 6 MG | 0% | |
| Iron, Fe | 1.0 MG | 6% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 229 MG | 18% | |
| Potassium, K | 369 MG | 8% | |
| Sodium, Na | 55 MG | 2% | |
| Zinc, Zn | 2.3 MG | 21% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 35.4 UG | 64% |
Nutrition Highlights
- Excellent source of protein with 20.5g per 100g, great for muscle building and recovery.
- Good source of Zinc, Zn (21% DV).
- Rich source of Selenium, Se (64% of Daily Value per 100g).
- Rich source of Thiamin (73% of Daily Value per 100g).
- Good source of Niacin (33% DV).
- Good source of Vitamin B-6 (29% DV).
About Pork, fresh, leg (ham), whole, separable lean only, raw
Sourced from the hind leg of a pig, this cut offers a lean protein source, providing essential amino acids crucial for muscle building and repair. Its impressive protein content, paired with zero carbohydrates, makes it a favored choice for individuals focusing on high-protein, low-carb diets. While naturally low in fat, the composition can vary depending on the specific cut and any visible fat that might be present. The absence of fiber underscores the importance of pairing it with fiber-rich vegetables, fruits, or whole grains to ensure a balanced intake for optimal digestive health.
In the culinary world, this adaptable protein is often prepared through roasting, grilling, or slow-cooking methods. Roasting the whole leg allows for even cooking, resulting in a tender and flavorful final product. The lean nature of this cut makes it suitable for various preparations, from simple pan-seared steaks to more elaborate dishes like pulled pork or ham hock stews. Consider trimming any excess fat before cooking to further reduce overall caloric intake, enhancing its suitability for health-conscious meal planning.
Dietary Information
Pork, fresh, leg (ham), whole, separable lean only, raw is considered low-carb and keto-friendly, high-protein, making it a suitable choice for various dietary plans.
Notable micronutrients in Pork, fresh, leg (ham), whole, separable lean only, raw include Thiamin (73% DV) , Selenium, Se (64% DV) , Niacin (33% DV) , Vitamin B-12 (30% DV) , and Vitamin B-6 (29% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 136 calories per 100 grams, Pork, fresh, leg (ham), whole, separable lean only, raw gets 60% of its calories from protein, 0% from carbohydrates, and 36% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Pork, fresh, leg (ham), whole, separable lean only, raw
See how Pork, fresh, leg (ham), whole, separable lean only, raw compares to other foods in terms of nutrition:
- Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated
- Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, unheated
- Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated
- Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated
More in Pork Products
Browse all foods in the Pork Products category to compare nutrition facts and find the best options for your diet.