Pork, cured, ham, whole, separable lean and fat, unheated

Animal foods · Meat · Pork

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 18.5 g · 74 kcal/100g
Fat 18.5 g · 167 kcal/100g
Carbs 0.1 g · 0 kcal/100g
Water 60 g
Total energy 246 kcal

Energy is predominantly from fat (69%); EFSA recommends 20–35% for a balanced diet

Fat quality 46 / 100 How is this scored?
Total fat
18.5g
Saturated
6.6g
Monounsat.
8.7g
Polyunsat.
1.6g
Omega-6
1.36g

Saturated fat is 24.2% 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 54 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 34.9 mg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.78 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 4.5 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.41 mg
Folate (B9) 1 µg
Vitamin B12 0.74 µg

Minerals

Calcium 7 mg
Iron 0.7 mg
Magnesium 15 mg
Phosphorus 201 mg
Potassium 310 mg
Sodium 1284 mg
Zinc 1.8 mg
Copper 0.07 mg
Manganese 0.03 mg
Selenium 15.3 µg

Notable source of Thiamin (B1) (71% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.