Pork, cured, ham -- water added, whole, boneless, separable lean only, unheated

Animal foods · Meat · Pork

g
Macronutrients 50 / 100 How is this scored?

Composition

Energy

Protein 17.3 g · 69 kcal/100g
Fat 4.0 g · 36 kcal/100g
Carbs 1.5 g · 6 kcal/100g
Water 74 g
Total energy 110 kcal

Energy is predominantly from protein (63%); EFSA recommends 10–35% for a balanced diet

Fat quality 50 / 100 How is this scored?
Total fat
4.0g
Saturated
1.4g
Monounsat.
1.9g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.49g

Saturated fat is 11.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.4 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 52 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.40 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 5.5 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.41 mg
Folate (B9) 2 µg
Vitamin B12 0.47 µg

Minerals

Calcium 8 mg
Iron 0.9 mg
Magnesium 19 mg
Phosphorus 265 mg
Potassium 317 mg
Sodium 1141 mg
Zinc 1.8 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 35.1 µg

Notable source of Selenium (64% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.