Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked

Composition

Energy

Protein 27.5 g · 110 kcal/100g

Fat 9.2 g · 83 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 63 g

Total energy 201 kcal

Energy is predominantly from protein (57%); EFSA recommends 10–35% for a balanced diet

Total fat

9.2g

Saturated

3.1g

Monounsat.

3.9g

Polyunsat.

0.9g

Omega-3

0.02g

Omega-6

0.74g

Saturated fat is 13.8% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 49.2 (target ≤ 4).

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

Vitamins

Vitamin A 1 µg

Vitamin C 0.2 mg

Vitamin D 0.8 µg

Vitamin E 0.1 mg

Vitamin K 0 µg

Thiamin (B1) 0.67 mg

Riboflavin (B2) 0.31 mg

Niacin (B3) 6.5 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.58 mg

Folate (B9) 3 µg

Vitamin B12 0.68 µg

Minerals

Calcium 18 mg

Iron 1.0 mg

Magnesium 25 mg

Phosphorus 231 mg

Potassium 357 mg

Sodium 55 mg

Zinc 2.9 mg

Copper 0.08 mg

Manganese 0.01 mg

Selenium 44.2 µg

Notable source of Selenium (80% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.