Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, Shoulder), Separable Lean Only, Raw
Serving Size 1 lb
Nutritional Value and Analysis
Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, Shoulder), Separable Lean Only, Raw with a serving size of 1 lb has a total of 608.36 calories with 22.06 grams of fat. The serving size is equivalent to 453.6 grams of food and contains 198.54 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, phosphorus, potassium, zinc, copper, selenium, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, cholesterol and saturated fats.
Protein 189% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 189% of the recommended daily needs of protein.
Fat 34% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 34% of the recommended daily intake of fat.
Energy 30% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 30% of the recommended daily intake of energy.
Phosphorus 78% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 78% of the recommended daily needs of phosphorus.
Potassium 35% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 35% of the recommended daily needs of potassium.
Zinc 91% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 91% of the recommended daily needs of zinc.
Copper 38% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 38% of the recommended daily needs of copper.
Selenium 277% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 277% of the recommended daily needs of selenium.
Thiamin 243% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 243% of the recommended daily needs of thiamin.
Riboflavin 88% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 88% of the recommended daily needs of riboflavin.
Niacin 158% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 158% of the recommended daily needs of niacin.
Pantothenic Acid 85% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 85% of the recommended daily needs of pantothenic acid.
Vitamin B-6 172% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 172% of the recommended daily needs of vitamin b-6.
Vitamin B-12 121% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 121% of the recommended daily needs of vitamin b-12.
Choline 41% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 41% of the recommended daily needs of choline.
Tryptophan 327% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 327% of the recommended daily needs of tryptophan.
Threonine 334% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 334% of the recommended daily needs of threonine.
Isoleucine 376% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 376% of the recommended daily needs of isoleucine.
Leucine 288% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 288% of the recommended daily needs of leucine.
Lysine 358% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 358% of the recommended daily needs of lysine.
Methionine 211% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 211% of the recommended daily needs of methionine.
Phenylalanine 185% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 185% of the recommended daily needs of phenylalanine.
Tyrosine 148% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 148% of the recommended daily needs of tyrosine.
Valine 326% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 326% of the recommended daily needs of valine.
Histidine 446% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 446% of the recommended daily needs of histidine.
Cholesterol 97% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 97% of the recommended daily intake of cholesterol.
Saturated Fats 37% of DV
A serving of 453.6 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw has 37% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 lb (454 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 608.36 | Calories from Fat 199 | |
| % Daily Value* | ||
| Total Fat 22.1g | 34% | |
| Saturated Fat 7.4g | 37% | |
| Trans Fat 0.11g | ||
| Cholesterol 290.6mg | 97% | |
| Sodium 267.9mg | 11% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 96g | ||
| Vitamin A 0% | Vitamin C 2% |
| Calcium 5% | Iron 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 9.08 IU | 0% | |
| → Vitamin A, RAE | 4.54 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 2.91 µg | 121% | |
| Vitamin B-6 | 2.92 mg | 172% | |
| Vitamin C | 0.91 mg | 2% | |
| Vitamin D | 86.26 IU | 22% | |
| → Vitamin D3 | 2.27 µg | - | |
| Vitamin E | 0.77 mg | 5% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 0 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 22.06 g | 34% | |
| Saturated Fats | 7.38 g | 37% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.02 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.26 g | - | |
| → Palmitic Acid | 4.66 g | - | |
| → Stearic Acid | 2.38 g | - | |
| → Arachidic Acid | 0 g | - | |
| → Behenic Acid | 0 g | - | |
| Monounsaturated Fats | 9.37 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.58 g | - | |
| → Heptadecenoic Acid | 0.04 g | - | |
| → Oleic Acid | 8.64 g | - | |
| → Gadoleic Acid | 0.14 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.36 g | - | |
| → Linolenic Acid (18:2) | 2 g | - | |
| → Linolenic Acid (18:3) | 0.09 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.05 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.22 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.11 g | 1% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 96.25 g | 189% | |
| → Alanine | 5.64 g | - | |
| → Arginine | 6.27 g | - | |
| → Aspartic acid | 9.26 g | - | |
| → Cystine | 1.15 g | - | |
| → Glutamic acid | 15.27 g | - | |
| → Glycine | 4.41 g | - | |
| → Histidine | 4.06 g | 446% | |
| → Hydroxyproline | 0.17 g | - | |
| → Isoleucine | 4.66 g | 376% | |
| → Leucine | 8.05 g | 288% | |
| → Lysine | 8.84 g | 358% | |
| → Methionine | 2.62 g | 211% | |
| → Phenylalanine | 3.98 g | 185% | |
| → Proline | 3.88 g | - | |
| → Serine | 4.1 g | - | |
| → Threonine | 4.34 g | 334% | |
| → Tryptophan | 1.08 g | 327% | |
| → Tyrosine | 3.56 g | 148% | |
| → Valine | 5.09 g | 326% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 59.02 mg | 5% | |
| Copper | 0.34 mg | 38% | |
| Iron | 3.72 mg | 21% | |
| Magnesium | 108.96 mg | 26% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 980.64 mg | 78% | |
| Potassium | 1648.02 mg | 35% | |
| Selenium | 152.09 µg | 277% | |
| Sodium | 267.86 mg | 11% | |
| Zinc | 10.03 mg | 91% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 290.56 mg | 97% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, Shoulder), Separable Lean Only, Raw with 608.36calories? A brisk walk for 132 minutes, jogging for 62 minutes, or hiking for 101 minutes will help your burn off the calories in pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 127 minutes |
| Dancing | 111 minutes |
| Golfing | 111 minutes |
| Hiking | 101 minutes |
| Light Gardening | 111 minutes |
| Stretching | 203 minutes |
| Walking - 3.5 mph | 132 minutes |
| Weight Training - light workout | 169 minutes |
| Aerobics | 76 minutes |
| Basketball | 83 minutes |
| Bicycling - 10 mph or more | 62 minutes |
| Running - 5 mph | 62 minutes |
| Swimming | 72 minutes |
| Walking - 4.5 mph | 80 minutes |
| Weight Training - vigorous workout | 83 minutes |
Similar Food Items to Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, Shoulder), Separable Lean Only, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Pork, Fresh, Backfat, Raw | 812 | 88.69g | 2.92g | 0g |
| Pork, Fresh, Belly, Raw | 518 | 53.01g | 9.34g | 0g |
| Pork, Fresh, Carcass, Separable Lean And Fat, Raw | 376 | 35.07g | 13.91g | 0g |
| Pork, Fresh, Composite Of Separable Fat, With Added Solution, Cooked | 585 | 60.42g | 10.06g | 0.32g |
| Pork, Fresh, Composite Of Trimmed Leg, Loin, Shoulder, And Spareribs, (includes Cuts To Be Cured), Separable Lean And Fat, Raw | 211 | 14.79g | 18.22g | 0g |
| Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Cooked, Roasted | 273 | 17.61g | 26.83g | 0g |
| Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Raw | 245 | 18.87g | 17.43g | 0g |
| Pork, Fresh, Separable Fat, Cooked | 626 | 66.1g | 7.06g | 0g |
| Pork, Fresh, Separable Fat, Raw | 632 | 65.7g | 9.25g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium