USDA Standard Reference · Pork Products
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Nutrition facts per 100g, sourced verbatim from USDA FoodData Central (FDC ID 168225).
- 211
- Calories
- 29.4g
- Protein
- 9.4g
- Fat
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted contains 211 calories per 100g, according to the USDA FoodData Central database. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
What This Food Tells Us
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is catalogued in the USDA FoodData Central database under FDC ID 168225 as a usda standard reference entry, belonging to the "Pork Products" food group. Each 135g serving delivers 211 calories. This macronutrient profile shapes how the food contributes to daily energy needs and fits into different eating patterns.
Looking deeper at the nutrient density, fiber data is not reported for this entry and 64mg of sodium (3% of the 2,300mg daily limit). Understanding the energy split between protein, fat, and carbohydrates helps you decide whether this food aligns with low-carb, high-protein, or balanced-macro eating plans. Notable micronutrient strengths include Vitamin D (D2 + D3), International Units at 180000% DV, Cholesterol at 31% DV.
Based on the per-100g standardization (FDA convention), Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted qualifies as high protein, low sodium within common dietary frameworks. All figures originate from USDA laboratory analysis or manufacturer-submitted label data under the FDC USDA Standard Reference program. USDA stores values at a 100g standardization to enable apples-to-apples comparison; this page surfaces both the per-serving FDA-label values (matching the package) and the per-100g basis when they differ. Use the Similar Foods section below to see 6 nutritionally comparable items, or browse the full "Pork Products" category for context. For a broader view, the nutrition guides linked below explain how to read daily values, compare foods fairly, and spot hidden sugars that routine label reading misses.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list — always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Values per 100g
Macro Breakdown
211 kcal = 11% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted compares to Pork Products
Per 100 g, against the average across all pork products foods in USDA FoodData Central.
94% Higher in protein than 94% of pork products on record, a standout in its group.
Category averages computed live across the USDA Pork Products group. Compare against a specific food →
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.0 G | 0% |
| Energy | 211.0 KCAL | — |
| Fiber, total dietary | 0.0 G | 0% |
| Protein | 29.4 G | 0% |
| Total Sugars | 0.0 G | — |
| Total lipid (fat) | 9.4 G | 0% |
| Alcohol, ethyl | 0.0 G | — |
| Ash | 1.1 G | — |
| Caffeine | 0.0 MG | — |
| Energy | 883.0 kJ | — |
| Theobromine | 0.0 MG | — |
| Water | 60.7 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.7 G | — |
| Arginine | 1.8 G | — |
| Aspartic acid | 2.7 G | — |
| Betaine | 3.9 MG | — |
| Choline, total | 101.1 MG | — |
| Cystine | 0.4 G | — |
| Folate, DFE | 12.0 UG | — |
| Folate, food | 12.0 UG | — |
| Folate, total | 12.0 UG | — |
| Folic acid | 0.0 UG | — |
| Glutamic acid | 4.6 G | — |
| Glycine | 1.4 G | — |
| Histidine | 1.2 G | — |
| Isoleucine | 1.4 G | — |
| Leucine | 2.4 G | — |
| Lysine | 2.6 G | — |
| Methionine | 0.8 G | — |
| Niacin | 4.9 MG | — |
| Pantothenic acid | 0.7 MG | — |
| Phenylalanine | 1.2 G | — |
| Proline | 1.2 G | — |
| Riboflavin | 0.3 MG | — |
| Serine | 1.2 G | — |
| Thiamin | 0.7 MG | — |
| Threonine | 1.3 G | — |
| Tryptophan | 0.4 G | — |
| Tyrosine | 1.0 G | — |
| Valine | 1.6 G | — |
| Vitamin B-12 | 0.7 UG | — |
| Vitamin B-12, added | 0.0 UG | — |
| Vitamin B-6 | 0.5 MG | — |
| Vitamin C, total ascorbic acid | 0.4 MG | — |
| Vitamin E, added | 0.0 MG | — |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | — |
| Vitamin K (phylloquinone) | 0.0 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 7.0 MG | 1% |
| Iron, Fe | 1.1 MG | 6% |
| Potassium, K | 373.0 MG | 8% |
| Sodium, Na | 64.0 MG | 3% |
| Vitamin D (D2 + D3), International Units | 36 IU | 180000% |
| Carotene, alpha | 0.0 UG | — |
| Carotene, beta | 0.0 UG | — |
| Copper, Cu | 0.1 MG | — |
| Cryptoxanthin, beta | 0.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 25.0 MG | — |
| Manganese, Mn | 0.0 MG | — |
| Phosphorus, P | 281.0 MG | — |
| Retinol | 3.0 UG | — |
| Selenium, Se | 49.9 UG | — |
| Vitamin A, IU | 9 IU | — |
| Vitamin A, RAE | 3.0 UG | — |
| Vitamin D (D2 + D3) | 0.9 UG | — |
| Vitamin D3 (cholecalciferol) | 0.9 UG | — |
| Vitamin E (alpha-tocopherol) | 0.3 MG | — |
| Zinc, Zn | 3.3 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 94.0 MG | 31% |
| Fatty acids, total saturated | 3.3 G | 0% |
| Fatty acids, total monounsaturated | 4.5 G | — |
| Fatty acids, total polyunsaturated | 0.8 G | — |
| MUFA 16:1 | 0.3 G | — |
| MUFA 18:1 | 4.1 G | — |
| MUFA 20:1 | 0.1 G | — |
| MUFA 22:1 | 0.0 G | — |
| PUFA 18:2 | 0.8 G | — |
| PUFA 18:3 | 0.0 G | — |
| PUFA 18:4 | 0.0 G | — |
| PUFA 20:4 | 0.1 G | — |
| PUFA 20:5 n-3 (EPA) | 0.0 G | — |
| PUFA 22:5 n-3 (DPA) | 0.0 G | — |
| PUFA 22:6 n-3 (DHA) | 0.0 G | — |
| SFA 10:0 | 0.0 G | — |
| SFA 12:0 | 0.0 G | — |
| SFA 14:0 | 0.1 G | — |
| SFA 16:0 | 2.1 G | — |
| SFA 18:0 | 1.0 G | — |
| SFA 4:0 | 0.0 G | — |
| SFA 6:0 | 0.0 G | — |
| SFA 8:0 | 0.0 G | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG | — |
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried
Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised
Pork, fresh, variety meats and by-products, feet, raw
Frequently Asked Questions
How many calories are in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted? ▼
How much sodium is in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted? ▼
Is Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted good for a diet? ▼
What vitamins and minerals are in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted? ▼
How does Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted compare to other foods? ▼
What food group does Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted belong to? ▼
More in This Category
Other foods in Pork Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central October 2024 release. See our methodology.
Source: USDA FoodData Central (FDC ID 168225) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.