Ham, chopped, canned

Animal foods · Meat · Processed meat

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 16.1 g · 64 kcal/100g
Fat 18.8 g · 169 kcal/100g
Carbs 0.3 g · 1 kcal/100g
Water 61 g
Total energy 239 kcal

Energy is predominantly from fat (72%); EFSA recommends 20–35% for a balanced diet

Fat quality 47 / 100 How is this scored?
Total fat
18.8g
Saturated
6.3g
Monounsat.
9.2g
Polyunsat.
2.1g
Omega-6
1.86g

Saturated fat is 23.7% 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 48 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 2.0 mg
Vitamin D 0.6 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.54 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 3.2 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.32 mg
Folate (B9) 1 µg
Vitamin B12 0.70 µg

Minerals

Calcium 7 mg
Iron 1.0 mg
Magnesium 13 mg
Phosphorus 139 mg
Potassium 284 mg
Sodium 1280 mg
Zinc 1.8 mg
Copper 0.05 mg
Manganese 0.03 mg
Selenium 18.6 µg

Notable source of Thiamin (B1) (49% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.