Meat • Deep Nutrition Analytics
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Delivering 211 kcal per 100 grams, Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted functions as a meat with protein (29.4g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 91% DV of Selenium (49.9 µg) per 100g. Despite a higher energy concentration (2.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 29.4 g
- Carbohydrates
- 0 g
- Fat
- 9.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted supplies 29.4g of protein per 100g, accounting for approximately 56% 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 | 883 kJ |
| Total Sugars | 0 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 211 kcal |
| Protein | 29.4 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 49.9 µg |
| Zinc | 3.3 mg |
| Vitamin B12 | 0.7 µg |
| Vitamin B6 | 0.5 mg |
| Phosphorus | 281 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin D3 (cholecalciferol) | 0.9 µg |
| Vitamin D (D2 + D3) | 0.9 µg |
| Vitamin D (D2 + D3), International Units | 36 IU |
| Vitamin A, IU | 9 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin C, total ascorbic acid | 0.4 mg |
| Vitamin B-12 | 0.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 373 mg |
| Zinc, Zn | 3.3 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 281 mg |
| Sodium, Na | 64 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 49.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 12 µg |
| Folate, DFE | 12 µg |
| Retinol | 3 µg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1 g |
| MUFA 18:1 | 4.1 g |
| PUFA 18:2 | 0.8 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| Fatty acids, total monounsaturated | 4.5 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| MUFA 20:1 | 0.1 g |
| Valine | 1.6 g |
| Arginine | 1.8 g |
| Histidine | 1.2 g |
| Aspartic acid | 2.7 g |
| Serine | 1.2 g |
| Water | 60.7 g |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.7 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Cystine | 0.4 g |
| Cholesterol | 94 mg |
| Fatty acids, total saturated | 3.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.3 g |
| Ash | 1.1 g |
| Tryptophan | 0.4 g |
| Threonine | 1.3 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Thiamin | 0.7 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 12 µg |
| Choline, total | 101 mg |
| Betaine | 3.9 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.3 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
- cup, diced135 g
- oz85 g
Compare Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted with Category Peers
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked vs Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Compared to Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked, Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 0% less protein and 0% higher calories per 100g.
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted vs Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled, Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted?
A standard 100-gram serving of Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted contains 211 calories (883 kJ), alongside 29.4g of protein, 0g of carbohydrates, and 9.4g of fat.
In common serving sizes:- 135g (cup, diced): ~285 kcal
- 85g (oz): ~179 kcal
Is Pork, fresh, leg (ham), whole, 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), whole, 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), whole, 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), whole, separable lean only, cooked, roasted are:
- Selenium: 49.9 µg (91% of your daily value)
- Zinc: 3.26 mg (30% of your daily value)
- Vitamin B12: 0.72 µg (30% 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 168225).