Pork, cured, ham, boneless, regular (approximately 11% fat), roasted

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 22.6 g · 90 kcal/100g
Fat 9.0 g · 81 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 65 g
Total energy 178 kcal

Energy is predominantly from protein (53%); EFSA recommends 10–35% for a balanced diet

Fat quality 56 / 100 How is this scored?
Total fat
9.0g
Saturated
3.1g
Monounsat.
4.4g
Polyunsat.
1.4g
Omega-6
1.17g

Saturated fat is 15.8% of energy, above the WHO limit of 10%.

Protein quality 97 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 98%

Limiting amino acid is Valine (97% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.8 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.73 mg
Riboflavin (B2) 0.33 mg
Niacin (B3) 6.2 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.31 mg
Folate (B9) 3 µg
Vitamin B12 0.70 µg

Minerals

Calcium 8 mg
Iron 1.3 mg
Magnesium 22 mg
Phosphorus 281 mg
Potassium 409 mg
Sodium 1500 mg
Zinc 2.5 mg
Copper 0.15 mg
Manganese 0.04 mg
Selenium 19.8 µg

Notable source of Thiamin (B1) (66% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.