Pork, cured, ham and water product, whole, boneless, separable lean only, unheated

Animal foods · Meat · Pork

g
Macronutrients 59 / 100 How is this scored?

Composition

Energy

Protein 14.1 g · 56 kcal/100g
Fat 4.9 g · 44 kcal/100g
Carbs 4.2 g · 17 kcal/100g
Water 73 g
Total energy 116 kcal

Energy is predominantly from protein (48%); EFSA recommends 10–35% for a balanced diet

Fat quality 48 / 100 How is this scored?
Total fat
4.9g
Saturated
1.4g
Monounsat.
2.0g
Polyunsat.
0.6g
Omega-3
0.02g
Omega-6
0.55g

Saturated fat is 11.2% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.1 (target ≤ 4).

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 49 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.1 mg
Vitamin K 0 µg
Thiamin (B1) 0.28 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 3.9 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.29 mg
Folate (B9) 4 µg
Vitamin B12 0.34 µg

Minerals

Calcium 8 mg
Iron 0.8 mg
Magnesium 17 mg
Phosphorus 229 mg
Potassium 268 mg
Sodium 1310 mg
Zinc 1.6 mg
Copper 0.11 mg
Manganese 0.04 mg
Selenium 29.4 µg

Notable source of Selenium (54% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.