Pork, cured, ham and water product, whole, boneless, separable lean and fat, heated, roasted

Animal foods · Meat · Pork

g
Macronutrients 60 / 100 How is this scored?

Composition

Energy

Protein 13.9 g · 56 kcal/100g
Fat 5.5 g · 49 kcal/100g
Carbs 4.6 g · 18 kcal/100g
Water 72 g
Total energy 123 kcal

Energy is predominantly from protein (45%); EFSA recommends 10–35% for a balanced diet

Fat quality 45 / 100 How is this scored?
Total fat
5.5g
Saturated
1.8g
Monounsat.
2.5g
Polyunsat.
0.9g
Omega-3
0.03g
Omega-6
0.74g

Saturated fat is 13.5% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 24.7 (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 48 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.7 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.14 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.26 mg
Folate (B9) 2 µg
Vitamin B12 0.37 µg

Minerals

Calcium 8 mg
Iron 0.7 mg
Magnesium 15 mg
Phosphorus 224 mg
Potassium 245 mg
Sodium 1335 mg
Zinc 1.6 mg
Copper 0.10 mg
Manganese 0.04 mg
Selenium 29.1 µg

Notable source of Selenium (53% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.