Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil

Animal foods · Meat · Pork

g
Macronutrients 44 / 100 How is this scored?

Composition

Energy

Protein 27.8 g · 111 kcal/100g
Fat 4.4 g · 39 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 66 g
Total energy 150 kcal

Energy is predominantly from protein (74%); EFSA recommends 10–35% for a balanced diet

Fat quality 48 / 100 How is this scored?
Total fat
4.4g
Saturated
1.1g
Monounsat.
1.4g
Polyunsat.
0.6g
Omega-3
0.01g
Omega-6
0.46g

Saturated fat is 6.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 38.2 (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 54 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.31 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 9.0 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.39 mg
Folate (B9) 1 µg
Vitamin B12 0.60 µg

Minerals

Calcium 12 mg
Iron 1.2 mg
Magnesium 23 mg
Phosphorus 291 mg
Potassium 358 mg
Sodium 835 mg
Zinc 3.0 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 51.0 µg

Notable source of Selenium (93% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.