Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted

Animal foods · Meat · Pork

g
Macronutrients 47 / 100 How is this scored?

Composition

Energy

Protein 21.4 g · 86 kcal/100g
Fat 3.6 g · 32 kcal/100g
Carbs 0.9 g · 3 kcal/100g
Water 71 g
Total energy 121 kcal

Energy is predominantly from protein (71%); EFSA recommends 10–35% for a balanced diet

Fat quality 52 / 100 How is this scored?
Total fat
3.6g
Saturated
1.3g
Monounsat.
1.6g
Polyunsat.
0.4g
Omega-3
0.01g
Omega-6
0.33g

Saturated fat is 9.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 29.6 (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 49 / 100 How is this scored?

Vitamins

Vitamin A 11 µg
Vitamin C 0.0 mg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.36 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 4.4 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.43 mg
Folate (B9) 4 µg
Vitamin B12 0.36 µg

Minerals

Calcium 8 mg
Iron 0.7 mg
Magnesium 18 mg
Phosphorus 246 mg
Potassium 250 mg
Sodium 1150 mg
Zinc 1.8 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 27.5 µg

Notable source of Selenium (50% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.