Meat • Deep Nutrition Analytics
Pork, Leg Cap Steak, boneless, separable lean and fat, raw
Pork, Leg Cap Steak, boneless, separable lean and fat, raw is a meat providing 123 kcal per 100g serving, primarily fueled by protein (21.6g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Selenium, offering 46% of your recommended daily allowance (25.2 µg). A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.6 g
- Carbohydrates
- 0 g
- Fat
- 3.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, Leg Cap Steak, boneless, separable lean and fat, raw supplies 21.6g of protein per 100g, accounting for approximately 70% 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 | 21.6 g |
| Total lipid (fat) | 3.4 g |
| Energy | 515 kJ |
| Fiber, total dietary | 0 g |
| Carbohydrate, by difference | 0 g |
| Energy | 123 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 25.2 µg |
| Vitamin B6 | 0.6 mg |
| Zinc | 3.2 mg |
| Vitamin B12 | 0.6 µg |
| Phosphorus | 207 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.6 µg |
| Vitamin B-6 | 0.6 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 207 mg |
| Sodium, Na | 73 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 7 mg |
| Potassium, K | 365 mg |
| Zinc, Zn | 3.2 mg |
| Selenium, Se | 25.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.9 g |
| Alanine | 1.2 g |
| Ash | 1 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 1 µg |
| Glutamic acid | 3.3 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Cholesterol | 63 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0.1 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.5 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| SFA 16:0 | 0.8 g |
| SFA 18:0 | 0.4 g |
| MUFA 18:1 | 1.6 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.7 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| TFA 18:1 t | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Betaine | 6.3 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 |
| Niacin | 7.1 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 71.9 mg |
| Water | 75.2 g |
| Folate, food | 1 µg |
| Folate, DFE | 1 µg |
| Hydroxyproline | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 21.6g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz113 g
- piece231 g
Compare Pork, Leg Cap Steak, boneless, separable lean and fat, raw with Category Peers
Pork, Leg Cap Steak, boneless, separable lean and fat, raw vs Ostrich, tenderloin, raw
Compared to Ostrich, tenderloin, raw, Pork, Leg Cap Steak, boneless, separable lean and fat, raw has 2% less protein and 0% higher calories per 100g.
Pork, Leg Cap Steak, boneless, separable lean and fat, raw vs Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw
Compared to Beef, round, knuckle, tip side, steak, separable lean and fat , trimmed to 0" fat, select, raw, Pork, Leg Cap Steak, boneless, separable lean and fat, raw has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, Leg Cap Steak, boneless, separable lean and fat, raw?
A standard 100-gram serving of Pork, Leg Cap Steak, boneless, separable lean and fat, raw contains 123 calories (515 kJ), alongside 21.6g of protein, 0g of carbohydrates, and 3.4g of fat.
In common serving sizes:- 113g (oz): ~139 kcal
- 231g (piece): ~284 kcal
Is Pork, Leg Cap Steak, boneless, 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, Leg Cap Steak, boneless, 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, Leg Cap Steak, boneless, separable lean and fat, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, Leg Cap Steak, boneless, separable lean and fat, raw are:
- Selenium: 25.2 µg (46% of your daily value)
- Vitamin B6: 0.553 mg (33% of your daily value)
- Zinc: 3.18 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 169186).