Pork, cured, ham, center slice, separable lean and fat, unheated

Animal foods · Meat · Pork

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 20.2 g · 81 kcal/100g
Fat 12.9 g · 116 kcal/100g
Carbs 0.1 g · 0 kcal/100g
Water 63 g
Total energy 203 kcal

Energy is predominantly from fat (59%); EFSA recommends 20–35% for a balanced diet

Fat quality 49 / 100 How is this scored?
Total fat
12.9g
Saturated
4.6g
Monounsat.
6.1g
Polyunsat.
1.4g
Omega-6
0.78g

Saturated fat is 20.3% 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 56 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.85 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 4.8 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.47 mg
Folate (B9) 4 µg
Vitamin B12 0.80 µg

Minerals

Calcium 7 mg
Iron 0.8 mg
Magnesium 16 mg
Phosphorus 215 mg
Potassium 337 mg
Sodium 1386 mg
Zinc 1.9 mg
Copper 0.07 mg
Manganese 0.03 mg
Selenium 22.6 µg

Notable source of Thiamin (B1) (77% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.