Ham, sliced, regular (approximately 11% fat)

Animal foods · Meat · Processed meat

g
Macronutrients 58 / 100 How is this scored?

Composition

Energy

Protein 16.6 g · 66 kcal/100g
Fat 8.8 g · 79 kcal/100g
Carbs 3.6 g · 15 kcal/100g
Fiber 1.3 g
Water 67 g
Total energy 164 kcal

Energy is predominantly from fat (49%); EFSA recommends 20–35% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
8.8g
Saturated
0.5g
Monounsat.
4.4g
Polyunsat.
0.8g
Omega-6
0.69g

Saturated fat is 2.7% of energy, within 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 55 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 4.0 mg
Vitamin D 0.7 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.63 mg
Riboflavin (B2) 0.18 mg
Niacin (B3) 2.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.33 mg
Folate (B9) 7 µg
Vitamin B12 0.42 µg

Minerals

Calcium 24 mg
Iron 1.0 mg
Magnesium 22 mg
Phosphorus 153 mg
Potassium 287 mg
Sodium 814 mg
Zinc 1.4 mg
Copper 0.09 mg
Manganese 0.56 mg
Selenium 20.7 µg

Notable source of Thiamin (B1) (57% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.