Pork, fresh, leg (ham), rump half, separable lean and fat, raw

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 20.3 g · 81 kcal/100g
Fat 10.6 g · 96 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 69 g
Total energy 182 kcal

Energy is predominantly from fat (54%); EFSA recommends 20–35% for a balanced diet

Fat quality 40 / 100 How is this scored?
Total fat
10.6g
Saturated
3.5g
Monounsat.
4.4g
Polyunsat.
2.2g
Omega-3
0.08g
Omega-6
1.90g

Saturated fat is 17.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.2 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 51 / 100 How is this scored?

Vitamins

Vitamin A 5 µg
Vitamin C 0.0 mg
Vitamin D 0.5 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.50 mg
Riboflavin (B2) 0.31 mg
Niacin (B3) 5.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.51 mg
Folate (B9) 0 µg
Vitamin B12 0.40 µg

Minerals

Calcium 12 mg
Iron 0.6 mg
Magnesium 20 mg
Phosphorus 216 mg
Potassium 356 mg
Sodium 73 mg
Zinc 1.7 mg
Copper 0.08 mg
Manganese 0.01 mg
Selenium 19.7 µg

Notable source of Thiamin (B1) (45% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.