Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
As a recognized meat, Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted delivers 272 calories per 100g, with energy primarily anchored by protein (26.8g) to support daily activity. On the micronutrient spectrum, it provides a strong 82% DV of Selenium (45.3 µg) per 100g. Despite a higher energy concentration (2.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 26.8 g
- Carbohydrates
- 0 g
- Fat
- 17.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted supplies 26.8g of protein per 100g, accounting for approximately 39% 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 | 1140 kJ |
| Total Sugars | 0 g |
| Total lipid (fat) | 17.6 g |
| Carbohydrate, by difference | 0 g |
| Energy | 273 kcal |
| Protein | 26.8 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 45.3 µg |
| Vitamin B12 | 0.7 µg |
| Zinc | 3 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 263 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin D (D2 + D3), International Units | 33 IU |
| Vitamin B-6 | 0.4 mg |
| Vitamin A, IU | 10 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-12 | 0.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 14 mg |
| Potassium, K | 352 mg |
| Zinc, Zn | 3 mg |
| Iron, Fe | 1 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 263 mg |
| Sodium, Na | 60 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 45.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 10 µg |
| Folate, DFE | 10 µg |
| Retinol | 3 µg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.6 mg |
| Water | 55 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 7.9 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 4 g |
| SFA 18:0 | 2.1 g |
| MUFA 18:1 | 7.2 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1 g |
| Aspartic acid | 2.4 g |
| Serine | 1.1 g |
| Ash | 1.1 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 10 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Cholesterol | 94 mg |
| Fatty acids, total saturated | 6.5 g |
| MUFA 16:1 | 0.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| Choline, total | 92.2 mg |
| Betaine | 3.6 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Keto Optimized
Supplies 17.6g of dietary fat with just 0g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- cup, diced135 g
- oz85 g
Compare Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted with Category Peers
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised vs Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted
Compared to Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised, Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 1% more protein and 0% higher calories per 100g.
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted vs Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned
Compared to Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned, Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 1% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted?
A standard 100-gram serving of Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted contains 272 calories (1138 kJ), alongside 26.8g of protein, 0g of carbohydrates, and 17.6g of fat.
In common serving sizes:- 135g (cup, diced): ~367 kcal
- 85g (oz): ~231 kcal
Is Pork, fresh, leg (ham), whole, 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), whole, 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), whole, 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), whole, separable lean and fat, cooked, roasted are:
- Selenium: 45.3 µg (82% of your daily value)
- Vitamin B12: 0.68 µg (28% of your daily value)
- Zinc: 2.96 mg (27% 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 168223).