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

Animal foods · Meat · Pork

g
Macronutrients 47 / 100 How is this scored?

Composition

Energy

Protein 21.2 g · 85 kcal/100g
Fat 4.9 g · 44 kcal/100g
Carbs 0.5 g · 2 kcal/100g
Water 69 g
Total energy 136 kcal

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

Fat quality 65 / 100 How is this scored?
Total fat
4.9g
Saturated
1.6g
Monounsat.
2.5g
Polyunsat.
0.4g
Omega-6
0.39g

Saturated fat is 10.6% 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 57 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Thiamin (B1) 1.04 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 4.9 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.45 mg
Folate (B9) 5 µg
Vitamin B12 0.71 µg

Minerals

Calcium 6 mg
Iron 0.9 mg
Magnesium 21 mg
Phosphorus 209 mg
Potassium 348 mg
Sodium 1135 mg
Zinc 2.2 mg
Copper 0.05 mg
Manganese 0.02 mg
Selenium 17.4 µg

Notable source of Thiamin (B1) (94% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.