Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted
Delivering 165 kcal per 100 grams, Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted functions as a meat with protein (28.9g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 48% of the standard daily value (26.6 µg). While caloric density is concentrated at 1.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 28.9 g
- Carbohydrates
- 0 g
- Fat
- 4.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted supplies 28.9g of protein per 100g, accounting for approximately 70% 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 |
|---|---|
| Energy | 165 kcal |
| Total Sugars | 0 g |
| Total lipid (fat) | 4.6 g |
| Protein | 28.9 g |
| Energy | 690 kJ |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 26.6 µg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.5 mg |
| Phosphorus | 273 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.5 mg |
| Vitamin D (D2 + D3), International Units | 12 IU |
| Vitamin D3 (cholecalciferol) | 0.3 µg |
| Vitamin D (D2 + D3) | 0.3 µg |
| Vitamin A, IU | 2 IU |
| Vitamin A, RAE | 1 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 16 mg |
| Potassium, K | 425 mg |
| Zinc, Zn | 2.5 mg |
| Selenium, Se | 26.6 µg |
| Iron, Fe | 1 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 273 mg |
| Sodium, Na | 80 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Niacin | 7.9 mg |
| Pantothenic acid | 0.9 mg |
| Choline, total | 99.2 mg |
| Water | 65.8 g |
| Betaine | 3.8 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Aspartic acid | 2.7 g |
| Serine | 1.2 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.5 g |
| MUFA 18:1 | 1.8 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.9 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Cholesterol | 86 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.4 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0.1 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.7 g |
| PUFA 18:2 n-6 c,c | 0.9 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Ash | 1.2 g |
| Retinol | 1 µg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Tryptophan | 0.3 g |
| Threonine | 1.3 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Hydroxyproline | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 28.9g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- roast3027 g
- oz85 g
Compare Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted with Category Peers
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted vs Beef, variety meats and by-products, heart, cooked, simmered
Compared to Beef, variety meats and by-products, heart, cooked, simmered, Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted has 1% more protein and 0% higher calories per 100g.
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted vs Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
Compared to Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted, Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted?
A standard 100-gram serving of Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted contains 165 calories (690 kJ), alongside 28.9g of protein, 0g of carbohydrates, and 4.6g of fat.
In common serving sizes:- 3027g (roast): ~4995 kcal
- 85g (oz): ~140 kcal
Is Pork, fresh, leg (ham), rump half, separable lean only, 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 only, 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 only, 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 only, cooked, roasted are:
- Selenium: 26.6 µg (48% of your daily value)
- Vitamin B6: 0.538 mg (32% 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 167817).