Pork, cured, ham, steak, boneless, extra lean, unheated

Animal foods · Meat · Pork

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 19.6 g · 78 kcal/100g
Fat 4.3 g · 38 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 72 g
Total energy 122 kcal

Energy is predominantly from protein (67%); EFSA recommends 10–35% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
4.3g
Saturated
1.4g
Monounsat.
2.0g
Polyunsat.
0.5g
Omega-6
0.43g

Saturated fat is 10.6% of energy, above the WHO limit of 10%.

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 63 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 32.3 mg
Thiamin (B1) 0.80 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.37 mg
Folate (B9) 4 µg
Vitamin B12 0.79 µg

Minerals

Calcium 4 mg
Iron 1.0 mg
Magnesium 19 mg
Phosphorus 260 mg
Potassium 325 mg
Sodium 1269 mg
Zinc 2.0 mg
Copper 0.08 mg
Manganese 0.04 mg
Selenium 15.5 µg

Notable source of Thiamin (B1) (73% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.