Pork, cured, ham, regular (approximately 13% fat), canned, roasted

Animal foods · Meat · Pork

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 20.5 g · 82 kcal/100g
Fat 15.2 g · 137 kcal/100g
Carbs 0.4 g · 2 kcal/100g
Water 61 g
Total energy 226 kcal

Energy is predominantly from fat (62%); EFSA recommends 20–35% for a balanced diet

Fat quality 49 / 100 How is this scored?
Total fat
15.2g
Saturated
5.0g
Monounsat.
7.1g
Polyunsat.
1.8g
Omega-6
1.62g

Saturated fat is 20.1% 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 66 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 14.0 mg
Thiamin (B1) 0.82 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 5.3 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.30 mg
Folate (B9) 5 µg
Vitamin B12 1.06 µg

Minerals

Calcium 8 mg
Iron 1.4 mg
Magnesium 17 mg
Phosphorus 243 mg
Potassium 357 mg
Sodium 941 mg
Zinc 2.5 mg
Copper 0.13 mg
Manganese 0.03 mg
Selenium 35.9 µg

Notable source of Thiamin (B1) (74% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.