Skip to content
[N]extrient

Pork Fresh Leg (ham) Whole (Raw)

SR Legacy·Comprehensive Reference Data

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

Pork Products

A 100g serving covers 61% of the daily recommended Thiamin, making Pork Fresh Leg (ham) Whole (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (17.4g) and fat (18.9g) are substantial, making Pork Fresh Leg (ham) Whole (Raw) a calorie-efficient source of both macronutrients. Pork Fresh Leg (ham) Whole (Raw) packs 245 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 47mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Leg (ham) Whole (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories245KCAL
Protein17.4G
Fat18.9G
Carbs0G
Fiber0G

Calorie Distribution

240kcal
  • Protein29%17.4 g
  • Fat71%18.9 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

Water62.5G
Energy245KCAL
Protein17.4G
Total lipid (fat)18.9G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol73.0MG
Vitamin C, total ascorbic acid0.70MG
Thiamin0.74MG
Riboflavin0.20MG
Niacin4.6MG
Vitamin B-60.40MG
Folate, total7.0UG
Vitamin B-120.63UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0.50UG
Calcium, Ca5.0MG
Iron, Fe0.85MG
Magnesium, Mg20.0MG
Phosphorus, P199MG
Potassium, K315MG
Sodium, Na47.0MG
Zinc, Zn1.9MG
Copper, Cu0.07MG
Manganese, Mn0.02MG
Selenium, Se29.4UG
Energy1025kJ
Ash0.88G
Pantothenic acid0.69MG
Folic acid0UG
Folate, food7.0UG
Folate, DFE7.0UG
Retinol0UG
Vitamin A, IU7.0IU
Vitamin D (D2 + D3), International Units20.0IU
Vitamin D3 (cholecalciferol)0.50UG
Fatty acids, total saturated6.5G
SFA 10:00.01G
SFA 12:00.02G
SFA 14:00.24G
SFA 16:04.1G
SFA 18:02.2G
Fatty acids, total monounsaturated8.4G
MUFA 16:10.53G
MUFA 18:17.7G
MUFA 20:10.14G
Fatty acids, total polyunsaturated2.0G
PUFA 18:21.7G
PUFA 18:30.14G
PUFA 20:40.09G
Tryptophan0.21G
Threonine0.78G
Isoleucine0.79G
Leucine1.4G
Lysine1.6G
Methionine0.44G
Cystine0.22G
Phenylalanine0.69G
Tyrosine0.58G
Valine0.93G
Arginine1.1G
Histidine0.66G
Alanine1.0G
Aspartic acid1.6G
Glutamic acid2.6G
Glycine0.99G
Proline0.79G
Serine0.72G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (113g)27719.7g21.3g0g
lb (453.6g)111179.1g85.6g0g

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

More in Pork Products

Pork Fresh Carcass (Raw)

376 kcal13.9g protein

Pork Shoulder Breast Boneless (Raw)

127 kcal22.5g protein

Hormel Always Tender Boneless Pork Loin Fresh Pork

145 kcal19g protein

Pork Cured Ham with Natural Juices Slice Bone-in Unheated

123 kcal24.3g protein

Pork Cured Ham with Natural Juices Slice Bone-in Unheated

159 kcal22.8g protein

Pork Cured Ham and Water Product Slice Boneless Heated Pan-broil

123 kcal15.1g protein

Nutritionally Similar Foods

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

Chicken Dark Meat Meat and Skin (Raw)

237 kcal16.69g protein

Beef New Zealand Imported Striploin (Raw)

252 kcal18.49g protein

Pork Fresh Shoulder Whole (Raw)

236 kcal17.18g protein

Lamb New Zealand Imported Rack - Partly Frenched (Raw)

240 kcal18.12g protein

Chicken Thigh Meat and Skin (Raw)

221 kcal16.52g protein

Beef New Zealand Imported Variety Meats and By-products Tongue (Raw)

243 kcal17.77g protein

Nutrient Highlights

  • Pork Fresh Leg (ham) Whole (Raw) is a excellent source of Protein (35% DV) — see top foods ranked by Protein
  • Pork Fresh Leg (ham) Whole (Raw) is a good source of Zinc (18% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Leg (ham) Whole (Raw) is naturally low in sodium at 47mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Leg (ham) Whole (Raw) fits well in high-protein, low-carb eating patterns with 17.4g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 10% (#826 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

Calories245
% Daily Value*
Total Fat 18.9G24%
Cholesterol 73.0MG24%
Sodium 47.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 17.4G35%
Vitamin D 0.50UG3%
Calcium 5.0MG0%
Iron 0.85MG5%
Potassium 315MG7%

* 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: 168222.

View on USDA FoodData Central →