Pork, cured, ham -- water added, slice, boneless, separable lean and fat, heated, pan-broil

Animal foods · Meat · Pork

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 18.6 g · 74 kcal/100g
Fat 5.1 g · 45 kcal/100g
Carbs 1.7 g · 7 kcal/100g
Water 71 g
Total energy 125 kcal

Energy is predominantly from protein (59%); EFSA recommends 10–35% for a balanced diet

Fat quality 47 / 100 How is this scored?
Total fat
5.1g
Saturated
1.7g
Monounsat.
2.3g
Polyunsat.
0.7g
Omega-3
0.02g
Omega-6
0.56g

Saturated fat is 12.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.4 (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 54 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.9 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.41 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 5.8 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.43 mg
Folate (B9) 1 µg
Vitamin B12 0.47 µg

Minerals

Calcium 9 mg
Iron 0.9 mg
Magnesium 21 mg
Phosphorus 281 mg
Potassium 334 mg
Sodium 1212 mg
Zinc 1.9 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 38.8 µg

Notable source of Selenium (70% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.