Pork, fresh, leg (ham), whole, separable lean only, raw

Animal foods · Meat · Pork

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 20.5 g · 82 kcal/100g
Fat 5.4 g · 49 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 73 g
Total energy 136 kcal

Energy is predominantly from protein (63%); EFSA recommends 10–35% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
5.4g
Saturated
1.9g
Monounsat.
2.4g
Polyunsat.
0.6g
Omega-6
0.47g

Saturated fat is 12.4% 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 55 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.9 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.88 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 5.3 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.50 mg
Folate (B9) 9 µg
Vitamin B12 0.71 µg

Minerals

Calcium 6 mg
Iron 1.0 mg
Magnesium 25 mg
Phosphorus 229 mg
Potassium 369 mg
Sodium 55 mg
Zinc 2.3 mg
Copper 0.08 mg
Manganese 0.03 mg
Selenium 35.4 µg

Notable source of Thiamin (B1) (80% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.