Fresh Pork Leg (Ham) – Whole, Raw
The fresh pork leg, commonly known as ham, is a versatile and nutrient-rich cut of meat that’s perfect for roasting, grilling, or slow-cooking. This whole, raw cut is prized for its tender texture and rich flavor, making it a popular choice for family dinners and holiday feasts. With its high protein content and a range of essential vitamins and minerals, pork leg offers a nourishing addition to your meals.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 136 kcal |
| Protein | 20.48 g |
| Total Fat | 5.41 g |
| Saturated Fat | 1.87 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 1.01 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 229.0 mg |
| Potassium | 369.0 mg |
| Sodium | 55.0 mg |
| Zinc | 2.27 mg |
| Copper | 0.075 mcg |
| Manganese | 0.029 mg |
| Selenium | 35.4 mcg |
| Vitamin C | 0.9 mg |
| Thiamin (Vitamin B1) | 0.875 mg |
| Riboflavin (Vitamin B2) | 0.228 mg |
| Niacin (Vitamin B3) | 5.338 mg |
| Vitamin B6 | 0.5 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 0.71 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.6 mcg |
Allergen Information:
Pork leg (ham) is naturally free from common allergens such as gluten, dairy, and nuts. However, if the ham has been processed or seasoned with additives, it’s essential to check for any specific allergens, such as soy, preservatives, or other additives that may be used in curing or flavoring.
Dietary Preferences:
Fresh pork leg is suitable for various dietary preferences, including:
- Low Carb: With no carbohydrates, it’s ideal for low-carb and ketogenic diets.
- High Protein: A great source of lean protein, perfect for muscle building or maintaining a high-protein diet.
- Paleo and Whole30: As a whole, unprocessed cut of meat, it fits within Paleo and Whole30 guidelines, provided it’s prepared without processed ingredients.
- Gluten-Free: Naturally free from gluten, making it a safe choice for those with gluten sensitivities or celiac disease.
- Keto-Friendly: With a minimal amount of fat and no carbs, it is well-suited for ketogenic diets.
Cooking Tips:
- Roasting: Fresh pork leg can be roasted to perfection, resulting in a tender, juicy roast with a crispy, flavorful outer layer. To enhance the flavor, consider marinating the pork or rubbing it with your favorite herbs and spices.
- Slow Cooking: The pork leg benefits from slow cooking, which allows the meat to break down into a melt-in-your-mouth texture. Whether in a slow cooker or oven, cooking it low and slow ensures a flavorful and tender dish.
- Grilling: For a smoky, charred flavor, grilling the fresh pork leg is an excellent option. Consider marinating the meat beforehand to infuse additional flavors and help tenderize the cut.
Conclusion:
Fresh pork leg (ham) is a nutritious and flavorful cut of meat, packed with protein and essential nutrients like potassium, phosphorus, and B vitamins. Whether you’re roasting it for a family meal or slow-cooking it for a hearty stew, this cut of pork offers versatile preparation options. Its health benefits, combined with its rich taste and texture, make it a perfect addition to your cooking repertoire. Remember to check for allergens if the meat is pre-seasoned or processed, and enjoy this deliciously lean protein source as part of a balanced diet.
