Pork, fresh, leg (ham), whole, separable lean only, raw
FDC ID: 168224
At a glance
Pork, fresh, leg (ham), whole, separable lean only, raw is a moderate-calorie food in the Pork Products category, providing 136 kcal per 100g. Each 100g supplies 20.5g of protein, 5.4g of fat, 0g of carbohydrates. It is an especially good source of thiamin (73% of the Daily Value), selenium (64% of the Daily Value), protein (41% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
136
kcal
Protein
20.5
g
Total Fat
5.4
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw provides about 136 kcal per 100g, a moderate energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Thiamin 73%helps convert carbohydrates into energy and supports nerve function
- Selenium 64%is part of antioxidant enzymes that protect cells from oxidation
- Protein 41%builds and repairs muscle, organs, enzymes and hormones
- Niacin 33%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 | 136 kcal | 39 kcal | 116 kcal | 154 kcal |
| Protein | 20.5 g | 5.8 g | 17.4 g | 23.1 g |
| Fat | 5.4 g | 1.5 g | 4.6 g | 6.1 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 | 136 kcal | 6.8% | |
| Water | 72.90 g | — | |
| Protein | 20.48 g | 41.0% | |
| Cholesterol | 68 mg | 22.7% | |
| Total Fat | 5.41 g | 6.9% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 55 mg | 2.4% | |
| Potassium | 369 mg | 7.9% | |
| Calcium | 6 mg | 0.5% | |
| Magnesium | 25 mg | 6.0% | |
| Phosphorus | 229 mg | 18.3% | |
| Iron | 1.01 mg | 5.6% | |
| Zinc | 2.27 mg | 20.6% | |
| Copper | 0.07 mg | 8.3% | |
| Manganese | 0.03 mg | 1.3% | |
| Selenium | 35.40 μg | 64.4% | |
| Retinol | 2 μg | — | |
| Vitamin A | 2 μgRAE | 0.2% | |
| Vitamin D | 0.60 μg | 3.0% | |
| Vitamin E | 0.17 mg | 1.1% | |
| Thiamin | 0.88 mg | 72.9% | |
| Riboflavin | 0.23 mg | 17.5% | |
| Niacin | 5.34 mg | 33.4% | |
| Vitamin B6 | 0.50 mg | 29.4% | |
| Vitamin B12 | 0.71 μg | 29.6% | |
| Folate | 9 μg | 2.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Pork, fresh, leg (ham), whole, separable lean only, raw have?
Pork, fresh, leg (ham), whole, separable lean only, raw has 136 kcal (calories) per 100g.
How much protein, fat, and carbs are in Pork, fresh, leg (ham), whole, separable lean only, raw?
Per 100g, Pork, fresh, leg (ham), whole, separable lean only, raw provides 20.5g protein, 5.4g fat, 0g carbohydrates.
How many calories are in 3 oz of Pork, fresh, leg (ham), whole, separable lean only, raw?
A 3 oz (85g) serving of Pork, fresh, leg (ham), whole, separable lean only, raw has about 116 kcal and 17.4g of protein, converted from the per-100g USDA values.
Is Pork, fresh, leg (ham), whole, separable lean only, raw a good source of protein?
Yes — Pork, fresh, leg (ham), whole, separable lean only, raw provides 20.5g of protein per 100g, which makes it a practical protein source.
What nutrients is Pork, fresh, leg (ham), whole, separable lean only, raw high in?
Per 100g, Pork, fresh, leg (ham), whole, separable lean only, raw is a notable source of Thiamin (about 73% of the Daily Value), Selenium (about 64% of the Daily Value), Protein (about 41% of the Daily Value).
What is the source of this nutrition data for Pork, fresh, leg (ham), whole, separable lean only, 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)