Pork, Fresh, Leg (ham), Rump Half, Separable Lean Only, Raw
Serving Size 1 lb
Nutritional Value and Analysis
Pork, Fresh, Leg (ham), Rump Half, Separable Lean Only, Raw with a serving size of 1 lb has a total of 544.8 calories with 13.3 grams of fat. The serving size is equivalent to 453.6 grams of food and contains 119.7 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 cholesterol.
Protein 194% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 194% of the recommended daily needs of protein.
Phosphorus 85% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 85% of the recommended daily needs of phosphorus.
Potassium 35% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 35% of the recommended daily needs of potassium.
Zinc 76% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 76% of the recommended daily needs of zinc.
Copper 40% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 40% of the recommended daily needs of copper.
Selenium 175% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 175% of the recommended daily needs of selenium.
Thiamin 206% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 206% of the recommended daily needs of thiamin.
Riboflavin 118% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 118% of the recommended daily needs of riboflavin.
Niacin 171% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 171% of the recommended daily needs of niacin.
Pantothenic Acid 60% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 60% of the recommended daily needs of pantothenic acid.
Vitamin B-6 149% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 149% of the recommended daily needs of vitamin b-6.
Vitamin B-12 68% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 68% of the recommended daily needs of vitamin b-12.
Choline 62% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 62% of the recommended daily needs of choline.
Tryptophan 358% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 358% of the recommended daily needs of tryptophan.
Threonine 335% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 335% of the recommended daily needs of threonine.
Isoleucine 378% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 378% of the recommended daily needs of isoleucine.
Leucine 291% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 291% of the recommended daily needs of leucine.
Lysine 357% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 357% of the recommended daily needs of lysine.
Methionine 219% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 219% of the recommended daily needs of methionine.
Phenylalanine 191% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 191% of the recommended daily needs of phenylalanine.
Tyrosine 163% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 163% of the recommended daily needs of tyrosine.
Valine 321% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 321% of the recommended daily needs of valine.
Histidine 443% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 443% of the recommended daily needs of histidine.
Cholesterol 94% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), rump half, separable lean only, raw has 94% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 lb (454 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 544.8 | Calories from Fat 120 | |
| % Daily Value* | ||
| Total Fat 13.3g | 20% | |
| Saturated Fat 4.3g | 22% | |
| Trans Fat 0.09g | ||
| Cholesterol 281.5mg | 94% | |
| Sodium 345mg | 14% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 99g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 4% | Iron 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 31.78 IU | 1% | |
| → Vitamin A, RAE | 9.08 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 1.63 µg | 68% | |
| Vitamin B-6 | 2.53 mg | 149% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 49.94 IU | 12% | |
| → Vitamin D3 | 1.36 µg | - | |
| Vitamin E | 0.73 mg | 5% | |
| 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 | 13.3 g | 20% | |
| Saturated Fats | 4.3 g | 22% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.16 g | - | |
| → Palmitic Acid | 2.68 g | - | |
| → Stearic Acid | 1.43 g | - | |
| → Arachidic Acid | 0 g | - | |
| → Behenic Acid | 0 g | - | |
| → Lignoceric Acid | 0 g | - | |
| Monounsaturated Fats | 5.21 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.29 g | - | |
| → Heptadecenoic Acid | 0.04 g | - | |
| → Oleic Acid | 4.84 g | - | |
| → Gadoleic Acid | 0.08 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.79 g | - | |
| → Linolenic Acid (18:2) | 2.33 g | - | |
| → Linolenic Acid (18:3) | 0.07 g | - | |
| → Alpha-linolenic Acid | 0.07 g | - | |
| → Gamma-linolenic Acid | 0 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.08 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.3 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.01 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.09 g | 0% | |
| Total trans-monoenoic | 0.09 g | - | |
| Total trans-polyenoic | 0 g | - |
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 | 99.02 g | 194% | |
| → Alanine | 5.67 g | - | |
| → Arginine | 6.38 g | - | |
| → Aspartic acid | 9.26 g | - | |
| → Cystine | 1.12 g | - | |
| → Glutamic acid | 15.13 g | - | |
| → Glycine | 4.48 g | - | |
| → Histidine | 4.03 g | 443% | |
| → Hydroxyproline | 0.35 g | - | |
| → Isoleucine | 4.69 g | 378% | |
| → Leucine | 8.15 g | 291% | |
| → Lysine | 8.81 g | 357% | |
| → Methionine | 2.71 g | 219% | |
| → Phenylalanine | 4.11 g | 191% | |
| → Proline | 4 g | - | |
| → Serine | 4.14 g | - | |
| → Threonine | 4.35 g | 335% | |
| → Tryptophan | 1.18 g | 358% | |
| → Tyrosine | 3.92 g | 163% | |
| → Valine | 5.01 g | 321% |
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 | 54.48 mg | 4% | |
| Copper | 0.36 mg | 40% | |
| Iron | 3.04 mg | 17% | |
| Magnesium | 99.88 mg | 24% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 1066.9 mg | 85% | |
| Potassium | 1629.86 mg | 35% | |
| Selenium | 96.25 µg | 175% | |
| Sodium | 345.04 mg | 14% | |
| Zinc | 8.4 mg | 76% |
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 | 281.48 mg | 94% |
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, Leg (ham), Rump Half, Separable Lean Only, Raw with 544.8calories? A brisk walk for 118 minutes, jogging for 56 minutes, or hiking for 91 minutes will help your burn off the calories in pork, fresh, leg (ham), rump half, 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 | 114 minutes |
| Dancing | 99 minutes |
| Golfing | 99 minutes |
| Hiking | 91 minutes |
| Light Gardening | 99 minutes |
| Stretching | 182 minutes |
| Walking - 3.5 mph | 118 minutes |
| Weight Training - light workout | 151 minutes |
| Aerobics | 68 minutes |
| Basketball | 75 minutes |
| Bicycling - 10 mph or more | 56 minutes |
| Running - 5 mph | 56 minutes |
| Swimming | 64 minutes |
| Walking - 4.5 mph | 72 minutes |
| Weight Training - vigorous workout | 75 minutes |
Similar Food Items to Pork, Fresh, Leg (ham), Rump Half, Separable Lean Only, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Pork, Fresh, Leg (ham), Rump Half, Separable Lean And Fat, Cooked, Roasted | 209 | 10.32g | 27.03g | 0g |
| Pork, Fresh, Leg (ham), Rump Half, Separable Lean And Fat, Raw | 182 | 10.63g | 20.27g | 0g |
| Pork, Fresh, Leg (ham), Rump Half, Separable Lean Only, Cooked, Roasted | 165 | 4.62g | 28.86g | 0g |
| Pork, Fresh, Leg (ham), Shank Half, Separable Lean And Fat, Cooked, Roasted | 232 | 13.42g | 25.96g | 0g |
| Pork, Fresh, Leg (ham), Shank Half, Separable Lean And Fat, Raw | 193 | 11.96g | 19.87g | 0g |
| Pork, Fresh, Leg (ham), Shank Half, Separable Lean Only, Cooked, Roasted | 175 | 5.83g | 28.69g | 0g |
| Pork, Fresh, Leg (ham), Shank Half, Separable Lean Only, Raw | 119 | 2.95g | 21.66g | 0g |
| Pork, Fresh, Leg (ham), Whole, Separable Lean Only, Cooked, Roasted | 211 | 9.44g | 29.41g | 0g |
| Pork, Fresh, Leg (ham), Whole, Separable Lean Only, Raw | 136 | 5.41g | 20.48g | 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