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

Animal foods · Meat · Pork

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 26.1 g · 104 kcal/100g
Fat 13.7 g · 123 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 59 g
Total energy 235 kcal

Energy is predominantly from fat (54%); EFSA recommends 20–35% for a balanced diet

Fat quality 36 / 100 How is this scored?
Total fat
13.7g
Saturated
4.7g
Monounsat.
5.8g
Polyunsat.
1.4g
Omega-3
0.03g
Omega-6
1.19g

Saturated fat is 18.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 41.0 (target ≤ 4).

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 55 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 0.1 mg
Vitamin D 0.9 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.68 mg
Riboflavin (B2) 0.29 mg
Niacin (B3) 6.4 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.56 mg
Folate (B9) 2 µg
Vitamin B12 0.68 µg

Minerals

Calcium 20 mg
Iron 0.9 mg
Magnesium 24 mg
Phosphorus 222 mg
Potassium 345 mg
Sodium 55 mg
Zinc 2.6 mg
Copper 0.07 mg
Manganese 0.01 mg
Selenium 41.8 µg

Notable source of Selenium (76% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.