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[N]extrient

Pork Fresh Leg (ham) Whole (Cooked, Roasted)

SR Legacy·Comprehensive Reference Data

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

Pork Products

A 100g serving covers 82% of the daily recommended Selenium, making Pork Fresh Leg (ham) Whole (Cooked, Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (26.8g) and fat (17.6g) are substantial, making Pork Fresh Leg (ham) Whole (Cooked, Roasted) a calorie-efficient source of both macronutrients. Pork Fresh Leg (ham) Whole (Cooked, Roasted) packs 273 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 60mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Leg (ham) Whole (Cooked, Roasted) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories273KCAL
Protein26.8G
Fat17.6G
Carbs0G
Fiber0G

Calorie Distribution

266kcal
  • Protein40%26.8 g
  • Fat60%17.6 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water55.0G
Energy273KCAL
Protein26.8G
Total lipid (fat)17.6G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol94.0MG
Vitamin C, total ascorbic acid0.30MG
Thiamin0.64MG
Riboflavin0.31MG
Niacin4.6MG
Vitamin B-60.40MG
Folate, total10.0UG
Vitamin B-120.68UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.22MG
Vitamin D (D2 + D3)0.80UG
Vitamin K (phylloquinone)0UG
Calcium, Ca14.0MG
Iron, Fe1.0MG
Magnesium, Mg22.0MG
Phosphorus, P263MG
Potassium, K352MG
Sodium, Na60.0MG
Zinc, Zn3.0MG
Copper, Cu0.10MG
Manganese, Mn0.03MG
Selenium, Se45.3UG
Energy1142kJ
Ash1.1G
Pantothenic acid0.62MG
Folic acid0UG
Folate, food10.0UG
Folate, DFE10.0UG
Choline, total92.2MG
Betaine3.6MG
Vitamin B-12, added0UG
Retinol3.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU10.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units33.0IU
Vitamin D3 (cholecalciferol)0.80UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated6.5G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.02G
SFA 12:00.01G
SFA 14:00.22G
SFA 16:04.0G
SFA 18:02.1G
Fatty acids, total monounsaturated7.9G
MUFA 16:10.50G
MUFA 18:17.2G
MUFA 20:10.12G
MUFA 22:10G
Fatty acids, total polyunsaturated1.7G
PUFA 18:21.5G
PUFA 18:30.05G
PUFA 18:40G
PUFA 20:40.07G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.32G
Threonine1.2G
Isoleucine1.2G
Leucine2.1G
Lysine2.4G
Methionine0.69G
Cystine0.33G
Phenylalanine1.1G
Tyrosine0.90G
Valine1.4G
Arginine1.7G
Histidine1.0G
Alanine1.6G
Aspartic acid2.4G
Glutamic acid4.1G
Glycine1.5G
Proline1.2G
Serine1.1G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)23222.8g15g0g
cup, diced (135g)36936.2g23.8g0g

Scaled from Pork Fresh Leg (ham) Whole (Cooked, Roasted)'s per-100g values using USDA portion data.

More in Pork Products

Pork Fresh Loin Center Loin (chops) Bone-in (Cooked, Pan-fried)

238 kcal27.6g protein

Pork Fresh Loin Center Loin (chops) Bone-in (Cooked, Pan-fried)

195 kcal29.6g protein

Pork Loin Boneless (Raw)

21.1g protein

Pork Cured Ham Boneless Extra Lean and Regular Unheated

162 kcal18.3g protein

Pork Cured Ham with Natural Juices Slice Bone-in Unheated

159 kcal22.8g protein

Pork Cured Ham with Natural Juices Slice Bone-in Unheated

123 kcal24.3g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pork Fresh Loin Blade (chops) Bone-in (Cooked, Pan-fried)

256 kcal25.02g protein

Pork Fresh Loin Blade (roasts) Bone-in (Cooked, Roasted)

254 kcal24.29g protein

Pork Fresh Loin Country-style Ribs Bone-in (Cooked, Broiled)

260 kcal25.58g protein

Pork Fresh Loin Blade (chops or Roasts) Bone-in (Raw)

194 kcal19.56g protein

Pork Fresh Loin Country-style Ribs Boneless (Cooked, Roasted)

270 kcal26.4g protein

Chicken Thigh Meat and Skin (Cooked, Stewed)

232 kcal23.26g protein

Nutrient Highlights

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is a excellent source of Protein (54% DV) — see top foods ranked by Protein
  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is a excellent source of Zinc (27% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is naturally low in sodium at 60mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) fits well in high-protein, low-carb eating patterns with 26.8g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) provides 45mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 8% (#661 of 8,262)
  • Protein: top 10% (#826 of 8,262)
  • Potassium: top 22% (#1,818 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories273
% Daily Value*
Total Fat 17.6G23%
Cholesterol 94.0MG31%
Sodium 60.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 26.8G54%
Vitamin D 0.80UG4%
Calcium 14.0MG1%
Iron 1.0MG6%
Potassium 352MG7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168223.

View on USDA FoodData Central →