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

Animal foods · Meat · Pork

g
Macronutrients 49 / 100 How is this scored?

Composition

Energy

Protein 20.9 g · 84 kcal/100g
Fat 4.4 g · 40 kcal/100g
Carbs 1.2 g · 5 kcal/100g
Water 70 g
Total energy 128 kcal

Energy is predominantly from protein (65%); EFSA recommends 10–35% for a balanced diet

Fat quality 53 / 100 How is this scored?
Total fat
4.4g
Saturated
1.4g
Monounsat.
1.9g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.54g

Saturated fat is 9.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 35.8 (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 52 / 100 How is this scored?

Vitamins

Vitamin A 11 µg
Vitamin C 0.0 mg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.35 mg
Folate (B9) 1 µg
Vitamin B12 0.60 µg

Minerals

Calcium 9 mg
Iron 1.6 mg
Magnesium 18 mg
Phosphorus 216 mg
Potassium 241 mg
Sodium 1060 mg
Zinc 3.1 mg
Copper 0.12 mg
Manganese 0.02 mg
Selenium 26.2 µg

Notable source of Selenium (48% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.