Pork, Fresh, Leg (ham), Whole, Separable Lean Only, Raw
Serving Size 1 lb
Nutritional Value and Analysis
Pork, Fresh, Leg (ham), Whole, Separable Lean Only, Raw with a serving size of 1 lb has a total of 617.44 calories with 24.56 grams of fat. The serving size is equivalent to 453.6 grams of food and contains 221.04 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 182% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 182% of the recommended daily needs of protein.
Fat 38% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 38% of the recommended daily intake of fat.
Energy 31% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 31% of the recommended daily intake of energy.
Phosphorus 83% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 83% of the recommended daily needs of phosphorus.
Potassium 36% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 36% of the recommended daily needs of potassium.
Zinc 94% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 94% of the recommended daily needs of zinc.
Copper 38% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 38% of the recommended daily needs of copper.
Selenium 292% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 292% of the recommended daily needs of selenium.
Thiamin 331% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 331% of the recommended daily needs of thiamin.
Riboflavin 80% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 80% of the recommended daily needs of riboflavin.
Niacin 151% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 151% of the recommended daily needs of niacin.
Pantothenic Acid 73% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 73% of the recommended daily needs of pantothenic acid.
Vitamin B-6 134% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 134% of the recommended daily needs of vitamin b-6.
Vitamin B-12 134% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 134% of the recommended daily needs of vitamin b-12.
Choline 60% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 60% of the recommended daily needs of choline.
Tryptophan 358% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 358% of the recommended daily needs of tryptophan.
Threonine 326% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 326% of the recommended daily needs of threonine.
Isoleucine 351% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 351% of the recommended daily needs of isoleucine.
Leucine 266% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 266% of the recommended daily needs of leucine.
Lysine 338% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 338% of the recommended daily needs of lysine.
Methionine 198% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 198% of the recommended daily needs of methionine.
Phenylalanine 173% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 173% of the recommended daily needs of phenylalanine.
Tyrosine 135% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 135% of the recommended daily needs of tyrosine.
Valine 323% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 323% of the recommended daily needs of valine.
Histidine 408% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 408% of the recommended daily needs of histidine.
Cholesterol 103% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 103% of the recommended daily intake of cholesterol.
Saturated Fats 42% of DV
A serving of 453.6 grams of pork, fresh, leg (ham), whole, separable lean only, raw has 42% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 lb (454 g)
Amount Per Serving | ||
---|---|---|
Calories 617.44 | Calories from Fat 221 | |
% Daily Value* | ||
Total Fat 24.6g | 38% | |
Saturated Fat 8.5g | 42% | |
Trans Fat 0g | ||
Cholesterol 308.7mg | 103% | |
Sodium 249.7mg | 10% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 93g |
Vitamin A 1% | Vitamin C 7% |
Calcium 2% | Iron 26% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 27.24 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 | 3.22 µg | 134% | |
Vitamin B-6 | 2.27 mg | 134% | |
Vitamin C | 4.09 mg | 7% | |
Vitamin D | 104.42 IU | 26% | |
→ Vitamin D3 | 2.72 µg | - | |
Vitamin E | 0.77 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 | 24.56 g | 38% | |
Saturated Fats | 8.49 g | 42% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0.05 g | - | |
→ Lauric Acid | 0.05 g | - | |
→ Myristic Acid | 0.32 g | - | |
→ Palmitic Acid | 5.4 g | - | |
→ Stearic Acid | 2.63 g | - | |
Monounsaturated Fats | 11.08 g | - | |
→ Palmitoleic Acid | 0.77 g | - | |
→ Oleic Acid | 10.08 g | - | |
→ Gadoleic Acid | 0.18 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 2.63 g | - | |
→ Linolenic Acid (18:2) | 2.13 g | - | |
→ Linolenic Acid (18:3) | 0.09 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0.32 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 | 92.98 g | 182% | |
→ Alanine | 5.42 g | - | |
→ Arginine | 5.78 g | - | |
→ Aspartic acid | 8.63 g | - | |
→ Cystine | 1.18 g | - | |
→ Glutamic acid | 14.56 g | - | |
→ Glycine | 4.41 g | - | |
→ Histidine | 3.71 g | 408% | |
→ Isoleucine | 4.35 g | 351% | |
→ Leucine | 7.46 g | 266% | |
→ Lysine | 8.36 g | 338% | |
→ Methionine | 2.46 g | 198% | |
→ Phenylalanine | 3.71 g | 173% | |
→ Proline | 3.74 g | - | |
→ Serine | 3.84 g | - | |
→ Threonine | 4.24 g | 326% | |
→ Tryptophan | 1.18 g | 358% | |
→ Tyrosine | 3.24 g | 135% | |
→ Valine | 5.04 g | 323% |
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 | 27.24 mg | 2% | |
Copper | 0.34 mg | 38% | |
Iron | 4.59 mg | 26% | |
Magnesium | 113.5 mg | 27% | |
Manganese | 0.13 mg | 6% | |
Phosphorus | 1039.66 mg | 83% | |
Potassium | 1675.26 mg | 36% | |
Selenium | 160.72 µg | 292% | |
Sodium | 249.7 mg | 10% | |
Zinc | 10.31 mg | 94% |
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 | 308.72 mg | 103% |
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 Only, Raw with 617.44calories? A brisk walk for 134 minutes, jogging for 63 minutes, or hiking for 103 minutes will help your burn off the calories in pork, fresh, leg (ham), whole, 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 | 129 minutes |
Dancing | 112 minutes |
Golfing | 112 minutes |
Hiking | 103 minutes |
Light Gardening | 112 minutes |
Stretching | 206 minutes |
Walking - 3.5 mph | 134 minutes |
Weight Training - light workout | 172 minutes |
Aerobics | 77 minutes |
Basketball | 85 minutes |
Bicycling - 10 mph or more | 63 minutes |
Running - 5 mph | 63 minutes |
Swimming | 73 minutes |
Walking - 4.5 mph | 81 minutes |
Weight Training - vigorous workout | 85 minutes |
Similar Food Items to Pork, Fresh, Leg (ham), Whole, 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), Rump Half, Separable Lean Only, Raw | 120 | 2.93g | 21.81g | 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 |
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