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How Many Calories in Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 69 kcal | 4.9g |
| 100g | 245 kcal | 17.4g |
A pork, fresh, leg (ham), whole, separable lean and fat, raw contains 245 calories per 100g. A typical 1 oz (28g) provides about 69 calories. Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 245 kcal | 69 kcal |
| Protein | 17.4g | 4.9g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 18.9g | 5.3g |
| of which Saturates | 6.5g | 1.8g |
| Fibre | 0.0g | 0.0g |
| Sodium | 47.0mg | 13mg |
| Potassium | 315.0mg | 88mg |
| Calcium | 5.0mg | 1mg |
| Iron | 0.8mg | 0.2mg |
| Vitamin C | 0.7mg | 0.2mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 29.4µg | 8µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (35% DV) — an excellent source
- High in fat (24% DV) — an excellent source
- Low in sodium (2% DV)
- High in selenium (53% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- High in saturated fat (32% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 12% DV
- Protein: 35% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 24% DV
- Saturated fat: 32% DV
- Sodium: 2% DV
- Potassium: 7% DV
- Calcium: 0% DV
- Iron: 4% DV
- Vitamin C: 1% DV
- Vitamin A: 0% DV
- Selenium: 53% DV
- Riboflavin (B2): 15% DV
High-protein options alongside pork, fresh, leg (ham), whole, separable lean and fat, raw
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does pork, fresh, leg (ham), whole, separable lean and fat, raw fit your diet?
High-protein diets
At 17.4g of protein per 100g, pork, fresh, leg (ham), whole, separable lean and fat, raw clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in pork, fresh, leg (ham), whole, separable lean and fat, raw per 100g?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw contains 245 calories per 100g, based on USDA reference data.
Is pork, fresh, leg (ham), whole, separable lean and fat, raw high in calories?
A 1 oz of pork, fresh, leg (ham), whole, separable lean and fat, raw (28g) has around 69 calories — roughly 3% of a 2,000-calorie daily intake.
Is pork, fresh, leg (ham), whole, separable lean and fat, raw good for weight loss?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw is fairly calorie-dense at 245 calories per 100g, so portion size matters when losing weight. A 1 oz provides about 69 calories.
How much protein is in pork, fresh, leg (ham), whole, separable lean and fat, raw?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw contains 17.4g of protein per 100g.
Is pork, fresh, leg (ham), whole, separable lean and fat, raw a good source of fibre?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pork, fresh, leg (ham), whole, separable lean and fat, raw compare to chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw has 245 calories per 100g, close to chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour at 245 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, fresh, leg (ham), whole, separable lean and fat, raw keto-friendly?
Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of pork, fresh, leg (ham), whole, separable lean and fat, raw for 20g of protein?
With 17.4g of protein per 100g, you'd need roughly 115g of pork, fresh, leg (ham), whole, separable lean and fat, raw to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, fresh, leg (ham), whole, separable lean and fat, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Fresh, Leg (ham), Whole, Separable Lean and Fat, Raw (this page) | 245 kcal | 17.4g | 0.0g | 18.9g |
| Chicken, Broilers or Fryers, Drumstick, Meat and Skin, Cooked, Fried, Flour | 245 kcal | 27.0g | 1.6g | 13.7g |
| Ham and Cheese Spread | 245 kcal | 16.2g | 2.3g | 18.5g |
| Beef, Composite of Trimmed Retail Cuts, Separable Lean and Fat, Trimmed to 1/8″ Fat, Select, Cooked | 245 kcal | 26.1g | 0.0g | 15.1g |
| Beef, Plate Steak, Boneless, Inside Skirt, Separable Lean and Fat, Trimmed to 0″ Fat, All Grades, Cooked | 245 kcal | 29.4g | 0.0g | 14.2g |
| Chicken, Broilers or Fryers, Light Meat, Meat and Skin, Cooked, Fried, Flour | 246 kcal | 30.4g | 1.8g | 12.1g |
| Turkey, All Classes, Back, Meat and Skin, Cooked | 244 kcal | 26.6g | 0.2g | 14.4g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.