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

Animal foods · Meat · Pork

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 19.9 g · 79 kcal/100g
Fat 12.0 g · 108 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 68 g
Total energy 193 kcal

Energy is predominantly from fat (58%); EFSA recommends 20–35% for a balanced diet

Fat quality 39 / 100 How is this scored?
Total fat
12.0g
Saturated
3.9g
Monounsat.
5.1g
Polyunsat.
2.4g
Omega-3
0.09g
Omega-6
2.13g

Saturated fat is 18.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 22.9 (target ≤ 4).

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 54 / 100 How is this scored?

Vitamins

Vitamin A 6 µg
Vitamin C 0.0 mg
Vitamin D 0.5 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.47 mg
Riboflavin (B2) 0.31 mg
Niacin (B3) 5.8 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.48 mg
Folate (B9) 0 µg
Vitamin B12 0.54 µg

Minerals

Calcium 12 mg
Iron 0.7 mg
Magnesium 19 mg
Phosphorus 204 mg
Potassium 329 mg
Sodium 84 mg
Zinc 2.0 mg
Copper 0.13 mg
Manganese 0.02 mg
Selenium 19.5 µg

Notable source of Thiamin (B1) (43% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.