Pork, cured, ham with natural juices, shank, bone-in, separable lean only, heated, roasted

Animal foods · Meat · Pork

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 25.0 g · 100 kcal/100g
Fat 5.0 g · 45 kcal/100g
Carbs 0.3 g · 1 kcal/100g
Water 67 g
Total energy 145 kcal

Energy is predominantly from protein (68%); EFSA recommends 10–35% for a balanced diet

Fat quality 53 / 100 How is this scored?
Total fat
5.0g
Saturated
1.6g
Monounsat.
2.4g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.50g

Saturated fat is 9.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 31.2 (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 56 / 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) 0.29 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 7.8 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.38 mg
Folate (B9) 3 µg
Vitamin B12 0.69 µg

Minerals

Calcium 7 mg
Iron 1.2 mg
Magnesium 21 mg
Phosphorus 255 mg
Potassium 458 mg
Sodium 820 mg
Zinc 3.1 mg
Copper 0.17 mg
Manganese 0.02 mg
Selenium 48.7 µg

Notable source of Selenium (88% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.