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

Animal foods · Meat · Pork

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 26.8 g · 107 kcal/100g
Fat 17.6 g · 158 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 55 g
Total energy 273 kcal

Energy is predominantly from fat (60%); EFSA recommends 20–35% for a balanced diet

Fat quality 47 / 100 How is this scored?
Total fat
17.6g
Saturated
6.5g
Monounsat.
7.9g
Polyunsat.
1.7g
Omega-6
1.52g

Saturated fat is 21.3% 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 3 µg
Vitamin C 0.3 mg
Vitamin D 0.8 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.64 mg
Riboflavin (B2) 0.31 mg
Niacin (B3) 4.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.40 mg
Folate (B9) 10 µg
Vitamin B12 0.68 µg

Minerals

Calcium 14 mg
Iron 1.0 mg
Magnesium 22 mg
Phosphorus 263 mg
Potassium 352 mg
Sodium 60 mg
Zinc 3.0 mg
Copper 0.10 mg
Manganese 0.03 mg
Selenium 45.3 µg

Notable source of Selenium (82% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.