Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), whole, separable lean only, raw
Delivering 136 kcal per 100 grams, Pork, fresh, leg (ham), whole, separable lean only, raw functions as a meat with protein (20.5g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 64% DV of Selenium (35.4 µg) per 100g. Despite a higher energy concentration (1.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 20.5 g
- Carbohydrates
- 0 g
- Fat
- 5.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), whole, separable lean only, raw supplies 20.5g of protein per 100g, accounting for approximately 60% 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 | 569 kJ |
| Total Sugars | 0 g |
| Fiber, total dietary | 0 g |
| Protein | 20.5 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 136 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 35.4 µg |
| Vitamin B12 | 0.7 µg |
| Vitamin B6 | 0.5 mg |
| Zinc | 2.3 mg |
| Phosphorus | 229 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 23 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 0.6 µg |
| Vitamin D (D2 + D3) | 0.6 µg |
| Vitamin C, total ascorbic acid | 0.9 mg |
| Vitamin A, IU | 6 IU |
| Vitamin B-12 | 0.7 µg |
| Vitamin B-6 | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 229 mg |
| Sodium, Na | 55 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 369 mg |
| Zinc, Zn | 2.3 mg |
| Selenium, Se | 35.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Retinol | 2 µg |
| Ash | 1.1 g |
| Cholesterol | 68 mg |
| Fatty acids, total saturated | 1.9 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 9 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.2 g |
| Glycine | 1 g |
| Proline | 0.8 g |
| MUFA 16:1 | 0.2 g |
| Water | 72.9 g |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.8 mg |
| Isoleucine | 1 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.8 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 2.2 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| Fatty acids, total monounsaturated | 2.4 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| MUFA 20:1 | 0 g |
| Choline, total | 72.3 mg |
| Betaine | 3.4 mg |
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
- oz113 g
- lb454 g
Compare Pork, fresh, leg (ham), whole, separable lean only, raw with Category Peers
Pork, fresh, leg (ham), whole, separable lean only, raw vs Game meat, rabbit, domesticated, composite of cuts, raw
Compared to Game meat, rabbit, domesticated, composite of cuts, raw, Pork, fresh, leg (ham), whole, separable lean only, raw has 3% more protein and 0% higher calories per 100g.
Pork, fresh, leg (ham), whole, separable lean only, raw vs Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw
Compared to Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw, Pork, fresh, leg (ham), whole, separable lean only, raw has 0% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean only, raw?
A standard 100-gram serving of Pork, fresh, leg (ham), whole, separable lean only, raw contains 136 calories (569 kJ), alongside 20.5g of protein, 0g of carbohydrates, and 5.4g of fat.
In common serving sizes:- 113g (oz): ~154 kcal
- 454g (lb): ~617 kcal
Is Pork, fresh, leg (ham), whole, 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), whole, 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), whole, 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), whole, separable lean only, raw are:
- Selenium: 35.4 µg (64% of your daily value)
- Vitamin B12: 0.71 µg (30% of your daily value)
- Vitamin B6: 0.5 mg (29% 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 168224).