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

Animal foods · Meat · Pork

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 29.4 g · 118 kcal/100g
Fat 9.4 g · 85 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 61 g
Total energy 211 kcal

Energy is predominantly from protein (58%); EFSA recommends 10–35% for a balanced diet

Fat quality 56 / 100 How is this scored?
Total fat
9.4g
Saturated
3.3g
Monounsat.
4.5g
Polyunsat.
0.9g
Omega-6
0.77g

Saturated fat is 14.1% 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 58 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.4 mg
Vitamin D 0.9 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.69 mg
Riboflavin (B2) 0.35 mg
Niacin (B3) 4.9 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.45 mg
Folate (B9) 12 µg
Vitamin B12 0.72 µg

Minerals

Calcium 7 mg
Iron 1.1 mg
Magnesium 25 mg
Phosphorus 281 mg
Potassium 373 mg
Sodium 64 mg
Zinc 3.3 mg
Copper 0.11 mg
Manganese 0.04 mg
Selenium 49.9 µg

Notable source of Selenium (91% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.