Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw is a meat at 136 calories per 100g. It is an excellent source of Thiamin (B1), providing 1.1 mg (92% of the Daily Value) per 100g serving. This meat is high in protein. Pork provides complete protein, B vitamins (especially thiamin), and minerals. Leaner cuts offer a favorable protein-to-fat ratio. Our database tracks 90 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 90 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 27.1 | g | — | 1% |
| Calories SR | 136 | kcal | — | — |
| Energy (kJ) SR | 569 | kj | — | — |
| Protein SR | 20.5 | g | — | 37% |
| Total Fat SR | 5.4 | g | — | — |
| Carbohydrate AFCD | 0 | g | — | — |
| Fiber AFCD | 0 | g | — | — |
| Total Sugars AFCD | 0 | g | — | — |
| Starch AFCD | 0 | g | — | — |
| Ash AFCD | 0.50 | g | — | — |
Minerals 11
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 3.0 | mg | — | 0% |
| Iron AFCD | 0.60 | mg | — | 8% |
| Magnesium AFCD | 8.0 | mg | — | 2% |
| Phosphorus AFCD | 100 | mg | — | 14% |
| Potassium AFCD | 140 | mg | — | 4% |
| Sodium AFCD | 23.0 | mg | — | 2% |
| Zinc AFCD | 0.46 | mg | — | 4% |
| Copper AFCD | 0.03 | mg | — | 4% |
| Manganese AFCD | 0.005 | mg | — | 0% |
| Selenium AFCD | 4.8 | µg | — | 9% |
| Fluoride AFCD | 0 | µg | — | — |
Vitamins 29
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 26.0 | µg | — | 3% |
| Vitamin A (IU) SR | 2.0 | IU | — | — |
| Retinol AFCD | 26.0 | µg | — | — |
| Beta-Carotene AFCD | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C AFCD | 0 | mg | — | — |
| Vitamin D SR | 0.60 | µg | — | 4% |
| Vitamin D (IU) AFCD | 5.5 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 5.5 | µg | — | — |
| Vitamin E AFCD | 0.50 | mg | — | 3% |
| Vitamin K1 SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) AFCD | 1.1 | mg | — | 92% |
| Riboflavin (B2) AFCD | 0.07 | mg | — | 5% |
| Niacin (B3) AFCD | 4.1 | mg | — | 26% |
| Pantothenic Acid (B5) AFCD | 0.90 | mg | — | 18% |
| Vitamin B6 AFCD | 0.30 | mg | — | 23% |
| Biotin (B7) AFCD | 2.8 | µg | — | 9% |
| Folate AFCD | 4.0 | µg | — | 1% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 4.0 | µg | — | — |
| Folate (DFE) AFCD | 4.0 | µg | — | — |
| Vitamin B12 AFCD | 0.90 | µg | — | 38% |
| Choline SR | 72.3 | mg | — | 13% |
| Betaine SR | 3.4 | mg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 23.9 | g | — | — |
| Monounsaturated Fat AFCD | 30.5 | g | — | — |
| Polyunsaturated Fat AFCD | 8.2 | g | — | — |
| Trans Fat AFCD | 0.38 | g | — | — |
| Cholesterol AFCD | 38.0 | mg | — | — |
| Omega-3 ALA AFCD | 0.51 | g | — | 32% |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) AFCD | 0.82 | g | — | — |
| Capric Acid (10:0) AFCD | 14.9 | g | — | — |
| Lauric Acid (12:0) AFCD | 7.6 | g | — | — |
| Myristic Acid (14:0) AFCD | 1.5 | g | — | — |
| Palmitic Acid (16:0) SR | 1.2 | g | — | — |
| Stearic Acid (18:0) SR | 0.58 | g | — | — |
| Linoleic Acid (18:2) AFCD | 7.2 | g | — | 42% |
| Linolenic Acid (18:3) SR | 0.02 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.10 | g | — | — |
| Threonine SR | 0.94 | g | — | — |
| Isoleucine SR | 0.96 | g | — | — |
| Leucine SR | 1.6 | g | — | — |
| Lysine SR | 1.8 | g | — | — |
| Methionine SR | 0.54 | g | — | — |
| Cystine SR | 0.26 | g | — | — |
| Phenylalanine SR | 0.82 | g | — | — |
| Tyrosine SR | 0.71 | g | — | — |
| Valine SR | 1.1 | g | — | — |
| Arginine SR | 1.3 | g | — | — |
| Histidine SR | 0.82 | g | — | — |
| Alanine SR | 1.2 | g | — | — |
| Aspartic Acid SR | 1.9 | g | — | — |
| Glutamic Acid SR | 3.2 | g | — | — |
| Glycine SR | 0.97 | g | — | — |
| Proline SR | 0.82 | g | — | — |
| Serine SR | 0.85 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Tryptophan. Pair with dairy, poultry, and eggs for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.10 | 4.9 |
| Threonine | 0.94 | 45.7 |
| Isoleucine | 0.96 | 46.8 |
| Leucine | 1.6 | 80.2 |
| Lysine | 1.8 | 89.9 |
| Methionine | 0.54 | 26.5 |
| Cystine | 0.26 | 12.7 |
| Phenylalanine | 0.82 | 39.9 |
| Tyrosine | 0.71 | 34.9 |
| Valine | 1.1 | 54.2 |
| Arginine | 1.3 | 62.2 |
| Histidine | 0.82 | 39.9 |
| Alanine | 1.2 | 58.3 |
| Aspartic Acid | 1.9 | 92.8 |
| Glutamic Acid | 3.2 | 156.5 |
| Glycine | 0.97 | 47.5 |
| Proline | 0.82 | 40.2 |
| Serine | 0.85 | 41.3 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Ham” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Pig Meat” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Meat
Top 10 countries by per capita supply of the “Meat” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+56%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Pork Products
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean only, raw?
Pork, fresh, leg (ham), whole, separable lean only, raw contains 136 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 20.5g of protein (60% of calories), 5.4g of fat (36%), and 0g of carbohydrates (0%). Protein is the primary energy source.
What is Pork, fresh, leg (ham), whole, separable lean only, raw most nutritious for?
The standout nutrient in Pork, fresh, leg (ham), whole, separable lean only, raw is Thiamin (B1), providing 1.1 mg per 100g (92% of the Daily Value). It is also a notable source of Linoleic Acid (18:2) (42% DV). Our database tracks 90 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Pork, fresh, leg (ham), whole, separable lean only, raw high in protein?
With 20.5g per 100 grams, Pork, fresh, leg (ham), whole, separable lean only, raw is a high-protein food. Protein accounts for 60% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Pork, fresh, leg (ham), whole, separable lean only, raw?
Pork, fresh, leg (ham), whole, separable lean only, raw contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.
What is the insulin index of Pork, fresh, leg (ham), whole, separable lean only, raw?
Pork, fresh, leg (ham), whole, separable lean only, raw has a moderate insulin response (II: 40) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.