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

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 27.0 g · 108 kcal/100g
Fat 10.3 g · 93 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 62 g
Total energy 209 kcal

Energy is predominantly from protein (54%); EFSA recommends 10–35% for a balanced diet

Fat quality 44 / 100 How is this scored?
Total fat
10.3g
Saturated
3.4g
Monounsat.
4.3g
Polyunsat.
2.2g
Omega-3
0.08g
Omega-6
1.94g

Saturated fat is 14.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.6 (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 55 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.0 mg
Vitamin D 0.4 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.49 mg
Riboflavin (B2) 0.38 mg
Niacin (B3) 7.4 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.50 mg
Folate (B9) 0 µg
Vitamin B12 0.67 µg

Minerals

Calcium 16 mg
Iron 0.9 mg
Magnesium 25 mg
Phosphorus 255 mg
Potassium 416 mg
Sodium 77 mg
Zinc 2.3 mg
Copper 0.11 mg
Manganese 0.02 mg
Selenium 25.0 µg

Notable source of Niacin (B3) (46% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.