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[N]extrient

Pork Fresh Leg (ham) Whole (Raw)

SR Legacy·Comprehensive Reference Data

Pork, fresh, leg (ham), whole, separable lean only, raw

Pork Products

A 100g serving covers 73% of the daily recommended Thiamin, making Pork Fresh Leg (ham) Whole (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (20.5g), fat (5.4g), and carbohydrates (0g) per 100g. At 136 calories per 100g, Pork Fresh Leg (ham) Whole (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 55mg 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.

Calories136KCAL
Protein20.5G
Fat5.4G
Carbs0G
Fiber0G

Calorie Distribution

131kcal
  • Protein63%20.5 g
  • Fat37%5.4 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

Water72.9G
Energy136KCAL
Protein20.5G
Total lipid (fat)5.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol68.0MG
Vitamin C, total ascorbic acid0.90MG
Thiamin0.88MG
Riboflavin0.23MG
Niacin5.3MG
Vitamin B-60.50MG
Folate, total9.0UG
Vitamin B-120.71UG
Vitamin A, RAE2.0UG
Vitamin E (alpha-tocopherol)0.17MG
Vitamin D (D2 + D3)0.60UG
Vitamin K (phylloquinone)0UG
Calcium, Ca6.0MG
Iron, Fe1.0MG
Magnesium, Mg25.0MG
Phosphorus, P229MG
Potassium, K369MG
Sodium, Na55.0MG
Zinc, Zn2.3MG
Copper, Cu0.07MG
Manganese, Mn0.03MG
Selenium, Se35.4UG
Energy569kJ
Ash1.1G
Pantothenic acid0.81MG
Folic acid0UG
Folate, food9.0UG
Folate, DFE9.0UG
Choline, total72.3MG
Betaine3.4MG
Vitamin B-12, added0UG
Retinol2.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU6.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units23.0IU
Vitamin D3 (cholecalciferol)0.60UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated1.9G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.07G
SFA 16:01.2G
SFA 18:00.58G
Fatty acids, total monounsaturated2.4G
MUFA 16:10.17G
MUFA 18:12.2G
MUFA 20:10.04G
MUFA 22:10G
Fatty acids, total polyunsaturated0.58G
PUFA 18:20.47G
PUFA 18:30.02G
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
Tryptophan0.26G
Threonine0.94G
Isoleucine0.96G
Leucine1.6G
Lysine1.8G
Methionine0.54G
Cystine0.26G
Phenylalanine0.82G
Tyrosine0.71G
Valine1.1G
Arginine1.3G
Histidine0.82G
Alanine1.2G
Aspartic acid1.9G
Glutamic acid3.2G
Glycine0.97G
Proline0.82G
Serine0.85G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (113g)15423.1g6.1g0g
lb (453.6g)61792.9g24.5g0g

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

More in Pork Products

Pork Fresh Loin Country-style Ribs (Raw)

189 kcal19.3g protein

Pork Fresh Loin Country-style Ribs (Raw)

140 kcal20.8g protein

Pork Fresh Loin Center Loin (chops) Boneless (Raw)

123 kcal23.8g protein

Pork Fresh Loin Center Loin (chops) Boneless (Raw)

201 kcal21.1g protein

Pork Cured Ham and Water Product Rump Bone-in Unheated

107 kcal17.9g protein

Pork Cured Ham and Water Product Rump Bone-in Unheated

179 kcal16.1g protein

Nutritionally Similar Foods

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

Pork Fresh Loin Tenderloin (Cooked, Broiled)

201 kcal29.86g protein

Pork Fresh (Raw)

144 kcal21.23g protein

Pork Fresh Loin Whole (Raw)

143 kcal21.43g protein

Lamb New Zealand Imported Loin Saddle (Raw)

131 kcal20.86g protein

Pork Fresh Loin Country-style Ribs (Raw)

140 kcal20.76g protein

Pork Fresh Loin Shoulder) (Raw)

134 kcal21.2g protein

Nutrient Highlights

  • Pork Fresh Leg (ham) Whole (Raw) is a excellent source of Protein (41% DV) — see top foods ranked by Protein
  • Pork Fresh Leg (ham) Whole (Raw) is a excellent source of Zinc (21% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Leg (ham) Whole (Raw) is naturally low in sodium at 55mg 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 20.5g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Leg (ham) Whole (Raw) provides 35mcg 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 9% (#744 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

Calories136
% Daily Value*
Total Fat 5.4G7%
Cholesterol 68.0MG23%
Sodium 55.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 20.5G41%
Vitamin D 0.60UG3%
Calcium 6.0MG0%
Iron 1.0MG6%
Potassium 369MG8%

* 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: 168224.

View on USDA FoodData Central →