Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), shank half, separable lean only, raw
Pork, fresh, leg (ham), shank half, separable lean only, raw is a meat providing 119 kcal per 100g serving, primarily fueled by protein (21.7g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Selenium at 39% of the standard daily value (21.3 µg). A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.7 g
- Carbohydrates
- 0 g
- Fat
- 3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), shank half, separable lean only, raw supplies 21.7g of protein per 100g, accounting for approximately 73% 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 | 498 kJ |
| Protein | 21.7 g |
| Total lipid (fat) | 3 g |
| Energy | 119 kcal |
| Total Sugars | 0 g |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 21.3 µg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.5 µg |
| Zinc | 2.3 mg |
| Phosphorus | 224 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 9 IU |
| Vitamin A, RAE | 3 µg |
| Vitamin D3 (cholecalciferol) | 0.3 µg |
| Vitamin D (D2 + D3) | 0.3 µg |
| Vitamin B-12 | 0.5 µg |
| Vitamin B-6 | 0.5 mg |
| Vitamin D (D2 + D3), International Units | 11 IU |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 224 mg |
| Sodium, Na | 90 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 12 mg |
| Potassium, K | 329 mg |
| Zinc, Zn | 2.3 mg |
| Selenium, Se | 21.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Retinol | 3 µg |
| Ash | 1.1 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.9 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.3 g |
| Cholesterol | 66 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 0.9 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 | 1.1 g |
| PUFA 18:2 n-6 c,c | 0.5 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Water | 74.9 g |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 74.4 mg |
| SFA 16:0 | 0.6 g |
| SFA 18:0 | 0.3 g |
| MUFA 18:1 | 1.1 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.2 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| TFA 18:1 t | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Betaine | 2.9 mg |
| Isoleucine | 1 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.9 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| Glycine | 1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.7g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz113 g
- lb454 g
- roast3868 g
Compare Pork, fresh, leg (ham), shank half, separable lean only, raw with Category Peers
Pork, fresh, leg (ham), shank half, separable lean only, raw vs Ostrich, top loin, raw
Compared to Ostrich, top loin, raw, Pork, fresh, leg (ham), shank half, separable lean only, raw has 0% more protein and 0% higher calories per 100g.
Pork, fresh, leg (ham), shank half, separable lean only, raw vs Chicken, broilers or fryers, meat only, raw
Compared to Chicken, broilers or fryers, meat only, raw, Pork, fresh, leg (ham), shank half, separable lean only, raw has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), shank half, separable lean only, raw?
A standard 100-gram serving of Pork, fresh, leg (ham), shank half, separable lean only, raw contains 119 calories (498 kJ), alongside 21.7g of protein, 0g of carbohydrates, and 3g of fat.
In common serving sizes:- 113g (oz): ~134 kcal
- 454g (lb): ~540 kcal
- 3868g (roast): ~4603 kcal
Is Pork, fresh, leg (ham), shank half, separable lean only, 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 only, 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 only, 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 only, raw are:
- Selenium: 21.3 µg (39% of your daily value)
- Vitamin B6: 0.531 mg (31% of your daily value)
- Vitamin B12: 0.51 µg (21% 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 168228).