Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)

Composition

Energy

Protein 21.8 g · 87 kcal/100g

Fat 2.9 g · 26 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 75 g

Total energy 120 kcal

Energy is predominantly from protein (77%); EFSA recommends 10–35% for a balanced diet

Total fat

2.9g

Saturated

0.9g

Monounsat.

1.1g

Polyunsat.

0.6g

Omega-3

0.02g

Omega-6

0.51g

Saturated fat is 7.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 34.2 (target ≤ 4).

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

Vitamins

Vitamin A 2 µg

Vitamin C 0.0 mg

Vitamin D 0.3 µg

Vitamin E 0.2 mg

Vitamin K 0 µg

Thiamin (B1) 0.55 mg

Riboflavin (B2) 0.34 mg

Niacin (B3) 6.0 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.56 mg

Folate (B9) 0 µg

Vitamin B12 0.36 µg

Minerals

Calcium 12 mg

Iron 0.7 mg

Magnesium 22 mg

Phosphorus 235 mg

Potassium 359 mg

Sodium 76 mg

Zinc 1.9 mg

Copper 0.08 mg

Manganese 0.01 mg

Selenium 21.2 µg

Notable source of Thiamin (B1) (50% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.