Nutrition Facts
Serving size 100g
Amount per serving
Calories 157
% Daily Value *
Total Fat 5g %7
Saturated Fat 1g %7
Trans Fat 0g
Cholesterol 86mg %0
Sodium 80mg %5
Total Carbohydrate 0g %0
Dietary Fiber 0g %0
Total Sugars 0g
Protein 29g
Vitamin D 12.0IU %2
Calcium 16.0mg %1
Iron 1.0mg %5
Potassium 425mg %11
Phosphorus 273.0mg %27
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in leg ham
Vitamin K 0.0µg %0
Vitamin C 0.0mg %0
Vitamin A 2.0IU %0
Vitamin E 0.3mg %2
Vitamin D 12.0IU %2
Choline, total 99.2mg %18
Vitamin B5 (Pantothenic acid) 0.9mg %18
Vitamin B12 0.7µg %28
Vitamin B2 (Riboflavin) 0.4mg %31
Vitamin B6 0.5mg %41
Vitamin B1 (Thiamin) 0.5mg %44
Vitamin B3 (Niacin) 7.9mg %50
Minerals in leg ham
Manganese 0.0mg %1
Calcium 16.0mg %1
Sodium 80.0mg %5
Iron 1.0mg %5
Magnesium 27.0mg %6
Potassium 425.0mg %11
Copper 0.1mg %13
Zinc 2.5mg %18
Phosphorus 273.0mg %27
Selenium 26.6µg %48
Amino Acids in leg ham
Valine 1.5g %75
Leucine 2.4g %81
Isoleucine 1.4g %91
Methionine 0.8g %101
Cystine 0.3g %106
Threonine 1.3g %113
Lysine 2.6g %114
Tryptophan 0.3g %115
Tyrosine 1.1g %122
Phenylalanine 1.2g %128
Histidine 1.2g %157
Fatty Acids in leg ham
DHA 0.00g %0
EPA 0.00g %0
Omega-3 0.03g %2
ALA 0.03g %3
DPA 0.01g %3
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of leg ham is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Leg Ham has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 50 |
| Leucine | 59 | 82 |
| Isoleucine | 30 | 47 |
| Threonine | 23 | 44 |
| Lysine | 45 | 89 |
| Tryptophan | 6 | 12 |
| Histidine | 15 | 40 |
| Met+Cys | 22 | 38 |
| Phe+Tyr | 30 | 81 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in leg ham is 7.2 which makes it a high P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of leg ham is 1.7 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in leg ham as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that leg ham is lacking.
vegetables
Nutrient Density Score for leg ham is 28/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for leg ham
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 27.12 | <4 |
| Zinc:Copper | 21.38 | <12 |
| Potassium:Sodium | 5.31 | >2 |
| Caclcium:Magnesium | 0.59 | <2 |
| Iron:Copper | 8.62 | <15 |
| Calcium:Phosphorus | 0.06 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 65%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
54% of insulinogenic calories