Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted is a meat providing 209 kcal per 100g serving, primarily fueled by protein (27g) for structured dietary protein for cellular and muscle maintenance. On the micronutrient spectrum, it provides a strong 45% DV of Selenium (25 µg) per 100g. A higher calorie density (2.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 27 g
- Carbohydrates
- 0 g
- Fat
- 10.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted supplies 27g of protein per 100g, accounting for approximately 52% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 10.3 g |
| Carbohydrate, by difference | 0 g |
| Energy | 209 kcal |
| Total Sugars | 0 g |
| Protein | 27 g |
| Energy | 873 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 25 µg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.3 mg |
| Phosphorus | 255 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 17 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin D3 (cholecalciferol) | 0.4 µg |
| Vitamin D (D2 + D3) | 0.4 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin A, IU | 10 IU |
| Vitamin A, RAE | 3 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 16 mg |
| Potassium, K | 416 mg |
| Zinc, Zn | 2.3 mg |
| Selenium, Se | 25 µg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 255 mg |
| Sodium, Na | 77 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 4.3 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.1 g |
| TFA 18:2 t not further defined | 0 g |
| Water | 61.9 g |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.9 mg |
| Choline, total | 92.8 mg |
| Betaine | 3.6 mg |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| PUFA 20:2 n-6 c,c | 0.1 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 85 mg |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 3.4 g |
| Ash | 1.2 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 4 g |
| PUFA 18:2 n-6 c,c | 1.9 g |
| Fatty acids, total trans-monoenoic | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Retinol | 3 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- cup, diced135 g
Compare Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted with Category Peers
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted vs Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Compared to Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled, Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted has 0% less protein and 0% lower calories per 100g.
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted vs Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Compared to Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled, Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted has 3% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted?
A standard 100-gram serving of Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted contains 209 calories (874 kJ), alongside 27g of protein, 0g of carbohydrates, and 10.3g of fat.
In common serving sizes:- 85g (oz): ~178 kcal
- 135g (cup, diced): ~282 kcal
Is Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted are:
- Selenium: 25 µg (45% of your daily value)
- Vitamin B6: 0.501 mg (29% of your daily value)
- Vitamin B12: 0.67 µg (28% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167815).