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

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 26.0 g · 104 kcal/100g
Fat 13.4 g · 121 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 60 g
Total energy 232 kcal

Energy is predominantly from fat (54%); EFSA recommends 20–35% for a balanced diet

Fat quality 39 / 100 How is this scored?
Total fat
13.4g
Saturated
4.6g
Monounsat.
5.8g
Polyunsat.
2.4g
Omega-3
0.08g
Omega-6
2.16g

Saturated fat is 17.9% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 26.3 (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 55 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.41 mg
Riboflavin (B2) 0.35 mg
Niacin (B3) 7.5 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.44 mg
Folate (B9) 0 µg
Vitamin B12 0.50 µg

Minerals

Calcium 15 mg
Iron 0.9 mg
Magnesium 22 mg
Phosphorus 242 mg
Potassium 345 mg
Sodium 81 mg
Zinc 2.4 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 26.4 µg

Notable source of Selenium (48% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.