Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Cooked, Roasted
Serving Size 1 cup, diced
Nutritional Value and Analysis
Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Cooked, Roasted with a serving size of 1 cup, diced has a total of 368.55 calories with 23.77 grams of fat. The serving size is equivalent to 135 grams of food and contains 213.93 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, zinc, selenium, thiamin, riboflavin, niacin, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, cholesterol and saturated fats. Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Cooked, Roasted is a high fat food because 58.05% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 71% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 71% of the recommended daily needs of protein.
Fat 37% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 37% of the recommended daily intake of fat.
Zinc 36% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 36% of the recommended daily needs of zinc.
Selenium 111% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 111% of the recommended daily needs of selenium.
Thiamin 72% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 72% of the recommended daily needs of thiamin.
Riboflavin 32% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 32% of the recommended daily needs of riboflavin.
Niacin 39% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 39% of the recommended daily needs of niacin.
Vitamin B-6 32% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 32% of the recommended daily needs of vitamin b-6.
Vitamin B-12 38% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 38% of the recommended daily needs of vitamin b-12.
Tryptophan 133% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 133% of the recommended daily needs of tryptophan.
Threonine 125% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 125% of the recommended daily needs of threonine.
Isoleucine 132% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 132% of the recommended daily needs of isoleucine.
Leucine 102% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 102% of the recommended daily needs of leucine.
Lysine 131% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 131% of the recommended daily needs of lysine.
Methionine 75% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 75% of the recommended daily needs of methionine.
Phenylalanine 67% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 67% of the recommended daily needs of phenylalanine.
Tyrosine 51% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 51% of the recommended daily needs of tyrosine.
Valine 124% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 124% of the recommended daily needs of valine.
Histidine 152% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 152% of the recommended daily needs of histidine.
Cholesterol 42% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 42% of the recommended daily intake of cholesterol.
Saturated Fats 44% of DV
A serving of 135 grams of pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted has 44% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup, diced (135 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 368.55 | Calories from Fat 214 | |
| % Daily Value* | ||
| Total Fat 23.8g | 37% | |
| Saturated Fat 8.7g | 44% | |
| Trans Fat 0g | ||
| Cholesterol 126.9mg | 42% | |
| Sodium 81mg | 3% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 36g | ||
| Vitamin A 0% | Vitamin C 1% |
| Calcium 1% | Iron 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 13.5 IU | 0% | |
| → Vitamin A, RAE | 4.05 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0.92 µg | 38% | |
| Vitamin B-6 | 0.54 mg | 32% | |
| Vitamin C | 0.41 mg | 1% | |
| Vitamin D | 44.55 IU | 11% | |
| → Vitamin D3 | 1.08 µg | - | |
| Vitamin E | 0.3 mg | 2% | |
| 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 | 23.77 g | 37% | |
| Saturated Fats | 8.73 g | 44% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.03 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.3 g | - | |
| → Palmitic Acid | 5.41 g | - | |
| → Stearic Acid | 2.85 g | - | |
| Monounsaturated Fats | 10.64 g | - | |
| → Palmitoleic Acid | 0.68 g | - | |
| → Oleic Acid | 9.76 g | - | |
| → Gadoleic Acid | 0.16 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 2.27 g | - | |
| → Linolenic Acid (18:2) | 2.05 g | - | |
| → Linolenic Acid (18:3) | 0.07 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0.09 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 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 | 36.22 g | 71% | |
| → Alanine | 2.14 g | - | |
| → Arginine | 2.32 g | - | |
| → Aspartic acid | 3.3 g | - | |
| → Cystine | 0.45 g | - | |
| → Glutamic acid | 5.5 g | - | |
| → Glycine | 2.02 g | - | |
| → Histidine | 1.38 g | 152% | |
| → Isoleucine | 1.64 g | 132% | |
| → Leucine | 2.86 g | 102% | |
| → Lysine | 3.23 g | 131% | |
| → Methionine | 0.93 g | 75% | |
| → Phenylalanine | 1.43 g | 67% | |
| → Proline | 1.62 g | - | |
| → Serine | 1.5 g | - | |
| → Threonine | 1.62 g | 125% | |
| → Tryptophan | 0.44 g | 133% | |
| → Tyrosine | 1.22 g | 51% | |
| → Valine | 1.94 g | 124% |
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 | 18.9 mg | 1% | |
| Copper | 0.14 mg | 16% | |
| Iron | 1.36 mg | 8% | |
| Magnesium | 29.7 mg | 7% | |
| Manganese | 0.04 mg | 2% | |
| Phosphorus | 355.05 mg | 28% | |
| Potassium | 475.2 mg | 10% | |
| Selenium | 61.16 µg | 111% | |
| Sodium | 81 mg | 3% | |
| Zinc | 4 mg | 36% |
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 | 126.9 mg | 42% |
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), Whole, Separable Lean And Fat, Cooked, Roasted with 368.55calories? A brisk walk for 80 minutes, jogging for 38 minutes, or hiking for 61 minutes will help your burn off the calories in pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted.
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 | 77 minutes |
| Dancing | 67 minutes |
| Golfing | 67 minutes |
| Hiking | 61 minutes |
| Light Gardening | 67 minutes |
| Stretching | 123 minutes |
| Walking - 3.5 mph | 80 minutes |
| Weight Training - light workout | 102 minutes |
| Aerobics | 46 minutes |
| Basketball | 50 minutes |
| Bicycling - 10 mph or more | 38 minutes |
| Running - 5 mph | 38 minutes |
| Swimming | 43 minutes |
| Walking - 4.5 mph | 48 minutes |
| Weight Training - vigorous workout | 50 minutes |
Similar Food Items to Pork, Fresh, Leg (ham), Whole, Separable Lean And Fat, Cooked, Roasted
| 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, Composite Of Trimmed Retail Cuts (leg, Loin, Shoulder), Separable Lean Only, Raw | 134 | 4.86g | 21.2g | 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