Pork, fresh, leg (ham), whole, separable lean and fat, raw
FDC ID: 168222
At a glance
Pork, fresh, leg (ham), whole, separable lean and fat, raw is a calorie-dense food in the Pork Products category, providing 245 kcal per 100g. Each 100g supplies 17.4g of protein, 18.9g of fat, 0g of carbohydrates. It is an especially good source of thiamin (61% of the Daily Value), selenium (54% of the Daily Value), protein (35% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
245
kcal
Protein
17.4
g
Total Fat
18.9
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Pork, fresh, leg (ham), whole, separable lean and fat, raw
Pork, fresh, leg (ham), whole, separable lean and fat, raw provides about 245 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Thiamin 61%helps convert carbohydrates into energy and supports nerve function
- Selenium 54%is part of antioxidant enzymes that protect cells from oxidation
- Protein 35%builds and repairs muscle, organs, enzymes and hormones
- Niacin 29%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people on carb-heavy diets or who tire easily
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on plant-based diets or concerned about anemia
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 245 kcal | 69 kcal | 208 kcal | 277 kcal |
| Protein | 17.4 g | 4.9 g | 14.8 g | 19.7 g |
| Fat | 18.9 g | 5.3 g | 16.0 g | 21.3 g |
| Carbs | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Pork Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 245 kcal | 12.3% | |
| Water | 62.47 g | — | |
| Protein | 17.43 g | 34.9% | |
| Cholesterol | 73 mg | 24.3% | |
| Total Fat | 18.87 g | 24.2% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 47 mg | 2.0% | |
| Potassium | 315 mg | 6.7% | |
| Calcium | 5 mg | 0.4% | |
| Magnesium | 20 mg | 4.8% | |
| Phosphorus | 199 mg | 15.9% | |
| Iron | 0.85 mg | 4.7% | |
| Zinc | 1.93 mg | 17.5% | |
| Copper | 0.07 mg | 7.2% | |
| Manganese | 0.02 mg | 1.0% | |
| Selenium | 29.40 μg | 53.5% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0.50 μg | 2.5% | |
| Thiamin | 0.74 mg | 61.3% | |
| Riboflavin | 0.20 mg | 15.4% | |
| Niacin | 4.57 mg | 28.6% | |
| Vitamin B6 | 0.40 mg | 23.6% | |
| Vitamin B12 | 0.63 μg | 26.3% | |
| Folate | 7 μg | 1.8% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Pork, fresh, leg (ham), whole, separable lean and fat, raw have?
Pork, fresh, leg (ham), whole, separable lean and fat, raw has 245 kcal (calories) per 100g.
How much protein, fat, and carbs are in Pork, fresh, leg (ham), whole, separable lean and fat, raw?
Per 100g, Pork, fresh, leg (ham), whole, separable lean and fat, raw provides 17.4g protein, 18.9g fat, 0g carbohydrates.
How many calories are in 3 oz of Pork, fresh, leg (ham), whole, separable lean and fat, raw?
A 3 oz (85g) serving of Pork, fresh, leg (ham), whole, separable lean and fat, raw has about 208 kcal and 14.8g of protein, converted from the per-100g USDA values.
Is Pork, fresh, leg (ham), whole, separable lean and fat, raw a good source of protein?
Yes — Pork, fresh, leg (ham), whole, separable lean and fat, raw provides 17.4g of protein per 100g, which makes it a practical protein source.
What nutrients is Pork, fresh, leg (ham), whole, separable lean and fat, raw high in?
Per 100g, Pork, fresh, leg (ham), whole, separable lean and fat, raw is a notable source of Thiamin (about 61% of the Daily Value), Selenium (about 54% of the Daily Value), Protein (about 35% of the Daily Value).
What is the source of this nutrition data for Pork, fresh, leg (ham), whole, separable lean and fat, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)