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

Animal foods · Meat · Pork

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 21.7 g · 87 kcal/100g
Fat 3.0 g · 27 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 75 g
Total energy 119 kcal

Energy is predominantly from protein (77%); EFSA recommends 10–35% for a balanced diet

Fat quality 54 / 100 How is this scored?
Total fat
3.0g
Saturated
0.9g
Monounsat.
1.2g
Polyunsat.
0.6g
Omega-3
0.01g
Omega-6
0.50g

Saturated fat is 6.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 35.9 (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 53 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.0 mg
Vitamin D 0.3 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.52 mg
Riboflavin (B2) 0.34 mg
Niacin (B3) 6.3 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.53 mg
Folate (B9) 0 µg
Vitamin B12 0.51 µg

Minerals

Calcium 12 mg
Iron 0.8 mg
Magnesium 21 mg
Phosphorus 224 mg
Potassium 329 mg
Sodium 90 mg
Zinc 2.3 mg
Copper 0.14 mg
Manganese 0.03 mg
Selenium 21.3 µg

Notable source of Thiamin (B1) (48% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.