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

Animal foods · Meat · Pork

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 17.4 g · 70 kcal/100g
Fat 18.9 g · 170 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 62 g
Total energy 245 kcal

Energy is predominantly from fat (71%); EFSA recommends 20–35% for a balanced diet

Fat quality 46 / 100 How is this scored?
Total fat
18.9g
Saturated
6.5g
Monounsat.
8.4g
Polyunsat.
2.0g
Omega-6
1.69g

Saturated fat is 24.0% of energy, above the WHO limit of 10%.

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 57 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.7 mg
Vitamin D 0.5 µg
Thiamin (B1) 0.74 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 4.6 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.40 mg
Folate (B9) 7 µg
Vitamin B12 0.63 µg

Minerals

Calcium 5 mg
Iron 0.9 mg
Magnesium 20 mg
Phosphorus 199 mg
Potassium 315 mg
Sodium 47 mg
Zinc 1.9 mg
Copper 0.07 mg
Manganese 0.02 mg
Selenium 29.4 µg

Notable source of Thiamin (B1) (67% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.