Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), shank half, separable lean and fat, raw
As a recognized meat, Pork, fresh, leg (ham), shank half, separable lean and fat, raw delivers 193 calories per 100g, with energy primarily anchored by protein (19.9g) to support daily activity. It contributes substantial micronutrient density, highlighted by Selenium at 35% of the standard daily value (19.5 µg). While caloric density is concentrated at 1.9 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 19.9 g
- Carbohydrates
- 0 g
- Fat
- 12 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), shank half, separable lean and fat, raw supplies 19.9g of protein per 100g, accounting for approximately 41% 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 |
|---|---|
| Protein | 19.9 g |
| Energy | 807 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 12 g |
| Carbohydrate, by difference | 0 g |
| Energy | 193 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 19.5 µg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.5 µg |
| Zinc | 2 mg |
| Phosphorus | 204 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 20 IU |
| Vitamin A, RAE | 6 µg |
| Vitamin D3 (cholecalciferol) | 0.5 µg |
| Vitamin D (D2 + D3) | 0.5 µg |
| Vitamin B-12 | 0.5 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 20 IU |
| Vitamin B-6 | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Phosphorus, P | 204 mg |
| Sodium, Na | 84 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Iron, Fe | 0.7 mg |
| Calcium, Ca | 12 mg |
| Potassium, K | 329 mg |
| Zinc, Zn | 2 mg |
| Selenium, Se | 19.5 µg |
| Magnesium, Mg | 19 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 6 µg |
| Ash | 1 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.8 g |
| Alanine | 1.1 g |
| Glutamic acid | 3 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 67 mg |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 3.9 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 |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 4.7 g |
| PUFA 18:2 n-6 c,c | 2.1 g |
| Fatty acids, total trans-monoenoic | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.7 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 5.1 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.1 g |
| TFA 18:2 t not further defined | 0 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 |
| Water | 67.7 g |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 68.2 mg |
| Betaine | 2.6 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.3 g |
| Histidine | 0.8 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz113 g
- roast3868 g
- lb454 g
Compare Pork, fresh, leg (ham), shank half, separable lean and fat, raw with Category Peers
Pork, fresh, leg (ham), shank half, separable lean and fat, raw vs Lamb, New Zealand, imported, ground lamb, raw
Compared to Lamb, New Zealand, imported, ground lamb, raw, Pork, fresh, leg (ham), shank half, separable lean and fat, raw has 2% less protein and 0% lower calories per 100g.
Pork, fresh, leg (ham), shank half, separable lean and fat, raw vs Quail, meat and skin, raw
Compared to Quail, meat and skin, raw, Pork, fresh, leg (ham), shank half, separable lean and fat, raw has 2% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), shank half, separable lean and fat, raw?
A standard 100-gram serving of Pork, fresh, leg (ham), shank half, separable lean and fat, raw contains 193 calories (808 kJ), alongside 19.9g of protein, 0g of carbohydrates, and 12g of fat.
In common serving sizes:- 113g (oz): ~218 kcal
- 3868g (roast): ~7465 kcal
- 454g (lb): ~875 kcal
Is Pork, fresh, leg (ham), shank half, separable lean and fat, raw 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), shank half, separable lean and fat, raw 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), shank half, separable lean and fat, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, leg (ham), shank half, separable lean and fat, raw are:
- Selenium: 19.5 µg (35% of your daily value)
- Vitamin B6: 0.475 mg (28% of your daily value)
- Vitamin B12: 0.54 µg (23% 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 168226).