Pork, cured, ham, separable fat, boneless, unheated

Animal foods · Meat · Pork

g
Macronutrients 30 / 100 How is this scored?

Composition

Energy

Protein 7.5 g · 30 kcal/100g
Fat 53.0 g · 477 kcal/100g
Carbs 1.9 g · 7 kcal/100g
Water 36 g
Total energy 515 kcal

Energy is predominantly from fat (93%); EFSA recommends 20–35% for a balanced diet

Fat quality 30 / 100 How is this scored?
Total fat
53.0g
Saturated
17.4g
Monounsat.
23.9g
Polyunsat.
6.9g
Omega-3
0.29g
Omega-6
6.22g

Saturated fat is 30.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 21.4 (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 42 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 1.2 µg
Vitamin E 0.8 mg
Vitamin K 0 µg
Thiamin (B1) 0.23 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 2.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.19 mg
Folate (B9) 0 µg
Vitamin B12 0.31 µg

Minerals

Calcium 4 mg
Iron 0.5 mg
Magnesium 11 mg
Phosphorus 143 mg
Potassium 174 mg
Sodium 616 mg
Zinc 1.1 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 15.8 µg

Notable source of Selenium (29% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.