Pork, cured, ham, extra lean and regular, canned, unheated

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 18.0 g · 72 kcal/100g
Fat 7.5 g · 67 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 71 g
Total energy 144 kcal

Energy is predominantly from protein (52%); EFSA recommends 10–35% for a balanced diet

Fat quality 54 / 100 How is this scored?
Total fat
7.5g
Saturated
2.5g
Monounsat.
3.6g
Polyunsat.
0.8g
Omega-6
0.68g

Saturated fat is 15.3% 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 51 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.88 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 4.6 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.46 mg
Folate (B9) 6 µg
Vitamin B12 0.80 µg

Minerals

Calcium 6 mg
Iron 0.9 mg
Magnesium 16 mg
Phosphorus 207 mg
Potassium 334 mg
Sodium 1276 mg
Zinc 1.8 mg
Copper 0.08 mg
Manganese 0.02 mg
Selenium 22.1 µg

Notable source of Thiamin (B1) (80% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.