If you're looking for a delicious and low-calorie option for your next meal, 1 oz of pork leg (rump half) might just be the perfect choice for you. With only 63 calories per serving, you can enjoy a flavorful protein source without worrying about exceeding your daily calorie intake.

In addition to its low calorie count, pork leg (rump half) is also a great source of protein, with 8.4 grams per serving. It also contains a moderate amount of fat and is low in carbohydrates, making it a great option for those following a low-carb diet.

In this article, we'll explore the nutritional benefits of pork leg (rump half) and provide some easy and delicious recipe ideas for you to try at home. So let's get started!

Calories per serving

As mentioned earlier, 1 oz of pork leg (rump half) contains only 63 calories per serving. This makes it a great option for those looking to manage their weight or maintain a calorie-controlled diet. To put this into perspective, a typical 3 oz serving of pork chops contains around 180-250 calories depending on the cut and cooking method. By choosing pork leg (rump half) instead, you can significantly reduce your calorie intake without sacrificing flavor or nutrition.

Protein content

In addition to being low in calories, pork leg (rump half) is also a great source of protein. A 1 oz serving contains 8.4 grams of protein, which is roughly 17% of the daily recommended intake for women and 15% for men. Protein is an essential nutrient that helps to build and repair tissues in the body. It also helps to keep you feeling full and satisfied, which can aid in weight management. So including pork leg (rump half) in your diet is a smart way to boost your protein intake without consuming too many calories or unhealthy fats.

Fat content

While pork leg (rump half) does contain some fat, it is a relatively lean cut of meat compared to other cuts like pork belly or bacon. A 1 oz serving contains around 3 grams of fat, with only 1 gram of saturated fat. Saturated fat is the type of fat that has been linked to an increased risk of heart disease and other health issues. By choosing lean cuts of pork like pork leg (rump half), you can reduce your intake of saturated fat and promote better heart and overall health.

Carbohydrate content

If you're following a low-carb or ketogenic diet, you'll be pleased to know that pork leg (rump half) is very low in carbohydrates. A 1 oz serving contains only 0.2 grams of carbs, making it a great option for those looking to limit their carb intake. Carbohydrates are an important source of energy for the body, but excessive intake can lead to weight gain and other health issues. By choosing low-carb options like pork leg (rump half), you can still enjoy a balanced and nutritious diet without overloading on carbs.

Cholesterol content

One potential downside of pork leg (rump half) is its cholesterol content. A 1 oz serving contains around 20mg of cholesterol, which is about 7% of the daily recommended intake. While dietary cholesterol is no longer believed to be a major contributor to heart disease risk, it is still recommended that individuals with high cholesterol levels limit their intake. If you are concerned about your cholesterol levels, it is best to speak with your healthcare provider to determine what dietary changes may be necessary.

Sodium content

Another potential issue with pork leg (rump half) is its sodium content. A 1 oz serving contains around 92mg of sodium, which is about 4% of the daily recommended limit. While sodium is an essential nutrient that helps to regulate fluid balance in the body, excessive intake can lead to high blood pressure and other health issues. If you are watching your sodium intake, it is important to be mindful of the amount of salt used in cooking and to choose lower-sodium options when possible.

Vitamin B6 content

Pork leg (rump half) is a good source of several vitamins and minerals, including vitamin B6. A 1 oz serving contains around 0.2mg of vitamin B6, which is about 12% of the daily recommended intake. Vitamin B6 is important for several bodily functions, including protein metabolism, hormone regulation, and immune function. It is also involved in the production of hemoglobin, which carries oxygen in the blood. So including pork leg (rump half) in your diet can help to boost your vitamin B6 intake and support overall health.

Iron content

Another important nutrient found in pork leg (rump half) is iron. A 1 oz serving contains around 0.6mg of iron, which is about 3% of the daily recommended intake for women and 8% for men. Iron is essential for the production of hemoglobin, which carries oxygen in the blood. It is also important for immune function and cognitive development. If you are at risk for iron deficiency or anemia, including pork leg (rump half) in your diet can help to increase your iron intake naturally.

Calcium content

While pork leg (rump half) is not a significant source of calcium, it does contain some of this important mineral. A 1 oz serving contains around 3mg of calcium, which is about 0.3% of the daily recommended intake. Calcium is important for bone health, muscle function, and nerve transmission. While dairy products are the most well-known source of calcium, it is also found in many other foods, including pork. So including pork leg (rump half) in your diet can help to boost your calcium intake and support overall health.

Serving size

It is worth noting that the serving size of pork leg (rump half) is only 1 oz, which is quite small. If you are using pork leg (rump half) as your main protein source for a meal, you may want to consider increasing your portion size or pairing it with other protein sources like beans or tofu to ensure adequate protein intake. You can also use pork leg (rump half) as a flavorful addition to salads, soups, and stir-fries to add protein and flavor without adding too many calories.