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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 only, cooked, roasted

Pork Products

A 100g serving covers 91% of the daily recommended Selenium, making Pork Fresh Leg (ham) Whole (Cooked, Roasted) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (29.4g), fat (9.4g), and carbohydrates (0g) per 100g. Pork Fresh Leg (ham) Whole (Cooked, Roasted) packs 211 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 64mg 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.

Calories211KCAL
Protein29.4G
Fat9.4G
Carbs0G
Fiber0G

Calorie Distribution

202kcal
  • Protein58%29.4 g
  • Fat42%9.4 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

Water60.7G
Energy211KCAL
Protein29.4G
Total lipid (fat)9.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol94.0MG
Vitamin C, total ascorbic acid0.40MG
Thiamin0.69MG
Riboflavin0.35MG
Niacin4.9MG
Vitamin B-60.45MG
Folate, total12.0UG
Vitamin B-120.72UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.26MG
Vitamin D (D2 + D3)0.90UG
Vitamin K (phylloquinone)0UG
Calcium, Ca7.0MG
Iron, Fe1.1MG
Magnesium, Mg25.0MG
Phosphorus, P281MG
Potassium, K373MG
Sodium, Na64.0MG
Zinc, Zn3.3MG
Copper, Cu0.11MG
Manganese, Mn0.04MG
Selenium, Se49.9UG
Energy883kJ
Ash1.1G
Pantothenic acid0.67MG
Folic acid0UG
Folate, food12.0UG
Folate, DFE12.0UG
Choline, total101MG
Betaine3.9MG
Vitamin B-12, added0UG
Retinol3.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units36.0IU
Vitamin D3 (cholecalciferol)0.90UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated3.3G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.02G
SFA 12:00.01G
SFA 14:00.11G
SFA 16:02.1G
SFA 18:01.0G
Fatty acids, total monounsaturated4.5G
MUFA 16:10.30G
MUFA 18:14.1G
MUFA 20:10.06G
MUFA 22:10G
Fatty acids, total polyunsaturated0.85G
PUFA 18:20.77G
PUFA 18:30.02G
PUFA 18:40G
PUFA 20:40.06G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.37G
Threonine1.3G
Isoleucine1.4G
Leucine2.4G
Lysine2.6G
Methionine0.78G
Cystine0.38G
Phenylalanine1.2G
Tyrosine1.0G
Valine1.6G
Arginine1.8G
Histidine1.2G
Alanine1.7G
Aspartic acid2.7G
Glutamic acid4.6G
Glycine1.4G
Proline1.2G
Serine1.2G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)17925g8g0g
cup, diced (135g)28539.7g12.7g0g

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

More in Pork Products

Pork Fresh Loin Sirloin (roasts) Boneless (Cooked, Roasted)

178 kcal30.4g protein

Pork Fresh Loin Sirloin (roasts) Boneless (Cooked, Roasted)

192 kcal29.6g protein

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

180 kcal26.8g protein

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

209 kcal25.6g protein

Pork Fresh Blade (chops) Boneless (Cooked, Broiled)

202 kcal24.7g protein

Pork Belly with Skin (Raw)

15.2g protein

Nutritionally Similar Foods

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

Pork Fresh (Cooked)

211 kcal29.47g protein

Pork Fresh Loin and Shoulder) (Cooked)

201 kcal27.51g protein

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

206 kcal28.82g protein

Pork Fresh Shoulder Arm Picnic (Cooked, Braised)

194 kcal26.76g protein

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

204 kcal27.78g protein

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

211 kcal28.84g protein

Nutrient Highlights

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is a excellent source of Protein (59% DV) — see top foods ranked by Protein
  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is a excellent source of Zinc (30% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) is naturally low in sodium at 64mg 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 29.4g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Leg (ham) Whole (Cooked, Roasted) provides 50mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top 5% (#413 of 8,262)
  • Vitamin D: top 7% (#578 of 8,262)
  • Potassium: top 18% (#1,487 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

Calories211
% Daily Value*
Total Fat 9.4G12%
Cholesterol 94.0MG31%
Sodium 64.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 29.4G59%
Vitamin D 0.90UG5%
Calcium 7.0MG1%
Iron 1.1MG6%
Potassium 373MG8%

* 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: 168225.

View on USDA FoodData Central →