Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated

Animal foods · Meat · Pork

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 18.5 g · 74 kcal/100g
Fat 4.6 g · 41 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 74 g
Total energy 120 kcal

Energy is predominantly from protein (64%); EFSA recommends 10–35% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
4.6g
Saturated
1.5g
Monounsat.
2.2g
Polyunsat.
0.4g
Omega-6
0.36g

Saturated fat is 11.3% 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 54 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 2.3 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.84 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 5.3 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.45 mg
Folate (B9) 6 µg
Vitamin B12 0.82 µg

Minerals

Calcium 6 mg
Iron 0.9 mg
Magnesium 17 mg
Phosphorus 224 mg
Potassium 364 mg
Sodium 1255 mg
Zinc 1.9 mg
Copper 0.08 mg
Manganese 0.03 mg
Selenium 14.5 µg

Notable source of Thiamin (B1) (76% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.