Pork Fresh Leg (Ham) Shank Half, Raw: Nutritional Profile
Pork fresh leg, often referred to as ham shank half, is a flavorful and versatile cut of meat, commonly used in a variety of traditional and contemporary recipes. When prepared properly, it provides a rich source of protein, essential minerals, and vitamins. Below is the detailed nutritional breakdown and key information about this cut of pork, making it an excellent choice for hearty meals.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 193 kcal |
| Protein | 19.87 g |
| Fat | 11.96 g |
| Saturated Fat | 3.94 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugars | 0.00 g |
| Calcium | 12.0 mg |
| Iron | 0.69 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 204.0 mg |
| Potassium | 329.0 mg |
| Sodium | 84.0 mg |
| Zinc | 2.02 mg |
| Copper | 0.131 mcg |
| Manganese | 0.022 mg |
| Selenium | 19.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.47 mg |
| Riboflavin (B2) | 0.307 mg |
| Niacin (B3) | 5.75 mg |
| Vitamin B6 | 0.475 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.54 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin D2 | 0.5 mcg |
Health Benefits
Pork fresh leg, particularly the ham shank half, is an excellent source of high-quality protein, making it ideal for muscle repair and growth. With nearly 20 grams of protein per 100 grams, it helps maintain a balanced diet, particularly for those looking to increase their protein intake. It also provides a notable amount of essential nutrients such as phosphorus, magnesium, and zinc, which support bone health, immune function, and overall metabolic processes.
The cut contains a modest amount of healthy fats, including saturated fats (3.94 grams), which contribute to maintaining healthy cells and providing long-lasting energy. While this cut is low in carbohydrates and sugar, it delivers a solid dose of minerals, including potassium, phosphorus, and iron. These elements support heart health, blood circulation, and cellular function.
Additionally, the inclusion of B vitamins, particularly thiamin, riboflavin, niacin, and vitamin B6, supports the body’s ability to convert food into energy and contributes to healthy nervous system function. Vitamin B12, found in this pork cut, is essential for maintaining red blood cell production and neurological function.
Allergen Information
Pork fresh leg (ham shank half) is naturally allergen-free, containing no gluten, dairy, soy, nuts, or eggs. It is a safe option for those following a variety of dietary restrictions. However, as with all meats, ensure that it is sourced from a reliable producer and cooked properly to avoid any cross-contamination with allergens during processing or preparation.
Dietary Preferences
This pork cut is suitable for the following dietary preferences and needs:
- High Protein Diets: Due to its rich protein content, pork fresh leg is ideal for high-protein or muscle-building diets.
- Low-Carb Diets: With zero carbohydrates and sugars, it fits well into ketogenic and low-carb meal plans.
- Paleo and Whole30: The cut is compatible with both Paleo and Whole30 diets, offering a wholesome, unprocessed source of animal protein.
- Gluten-Free: It contains no gluten, making it a safe choice for those following a gluten-free diet.
Cooking Tips
Pork fresh leg (ham shank half) can be roasted, grilled, or braised for tender, flavorful results. When preparing this cut, be sure to allow adequate cooking time to ensure it becomes tender and juicy. Slow-cooking methods, such as braising or simmering in a flavorful broth, are particularly effective for this cut as they help break down the connective tissues, making it melt-in-your-mouth tender.
A classic method for cooking ham shank is to roast it in the oven, seasoned with herbs, garlic, and a glaze of your choice. Alternatively, you can braise it in a slow cooker with vegetables for a hearty one-pot meal.
Conclusion
Pork fresh leg (ham shank half) is a nutrient-dense cut of meat that offers numerous health benefits, making it a great addition to a balanced, protein-rich diet. With its high protein content, essential vitamins, and minerals, it supports various bodily functions, from muscle maintenance to immune health. Easy to cook in a variety of styles, it offers flexibility in the kitchen and can be used in many recipes, from hearty stews to roasted dishes.
As always, choose quality cuts of pork from trusted sources, and ensure they are cooked properly for optimal taste and safety. Whether you’re preparing a comforting dinner for your family or planning a festive holiday meal, pork fresh leg is sure to provide satisfying flavor and nutritional value.
