Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
FDC ID: 168225
At a glance
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is a calorie-dense food in the Pork Products category, providing 211 kcal per 100g. Each 100g supplies 29.4g of protein, 9.4g of fat, 0g of carbohydrates. It is an especially good source of selenium (91% of the Daily Value), protein (59% of the Daily Value), thiamin (58% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
211
kcal
Protein
29.4
g
Total Fat
9.4
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted provides about 211 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Selenium 91%is part of antioxidant enzymes that protect cells from oxidation
- Protein 59%builds and repairs muscle, organs, enzymes and hormones
- Thiamin 58%helps convert carbohydrates into energy and supports nerve function
- Niacin 31%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on carb-heavy diets or who tire easily
- ✓people on plant-based diets or concerned about anemia
- ✓people focused on taste, skin/hair condition and immunity
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 | 211 kcal | 60 kcal | 179 kcal | 238 kcal |
| Protein | 29.4 g | 8.3 g | 25.0 g | 33.2 g |
| Fat | 9.4 g | 2.7 g | 8.0 g | 10.7 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 | 211 kcal | 10.6% | |
| Water | 60.66 g | — | |
| Protein | 29.41 g | 58.8% | |
| Cholesterol | 94 mg | 31.3% | |
| Total Fat | 9.44 g | 12.1% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 64 mg | 2.8% | |
| Potassium | 373 mg | 7.9% | |
| Calcium | 7 mg | 0.5% | |
| Magnesium | 25 mg | 6.0% | |
| Phosphorus | 281 mg | 22.5% | |
| Iron | 1.12 mg | 6.2% | |
| Zinc | 3.26 mg | 29.6% | |
| Copper | 0.11 mg | 12.0% | |
| Manganese | 0.04 mg | 1.6% | |
| Selenium | 49.90 μg | 90.7% | |
| Retinol | 3 μg | — | |
| Vitamin A | 3 μgRAE | 0.3% | |
| Vitamin D | 0.90 μg | 4.5% | |
| Vitamin E | 0.26 mg | 1.7% | |
| Thiamin | 0.69 mg | 57.5% | |
| Riboflavin | 0.35 mg | 26.8% | |
| Niacin | 4.93 mg | 30.8% | |
| Vitamin B6 | 0.45 mg | 26.5% | |
| Vitamin B12 | 0.72 μg | 30.0% | |
| Folate | 12 μg | 3.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted per 100g?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 211 kcal (calories) per 100g.
What are the macros in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted?
Per 100g, Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted provides 29.4g protein, 9.4g fat, 0g carbohydrates.
How many calories are in 3 oz of Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted?
A 3 oz (85g) serving of Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has about 179 kcal and 25.0g of protein, converted from the per-100g USDA values.
Is Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted high in protein?
Yes — Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted provides 29.4g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted provide?
Per 100g, Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is a notable source of Selenium (about 91% of the Daily Value), Protein (about 59% of the Daily Value), Thiamin (about 58% of the Daily Value).
What is the source of this nutrition data for Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted?
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)