Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted

Animal foods · Meat · Pork

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 20.6 g · 82 kcal/100g
Fat 3.0 g · 27 kcal/100g
Carbs 0.8 g · 3 kcal/100g
Water 72 g
Total energy 113 kcal

Energy is predominantly from protein (73%); EFSA recommends 10–35% for a balanced diet

Fat quality 54 / 100 How is this scored?
Total fat
3.0g
Saturated
1.0g
Monounsat.
1.4g
Polyunsat.
0.4g
Omega-3
0.02g
Omega-6
0.36g

Saturated fat is 8.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 22.2 (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 57 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.8 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.62 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 6.8 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.46 mg
Folate (B9) 2 µg
Vitamin B12 0.42 µg

Minerals

Calcium 6 mg
Iron 0.9 mg
Magnesium 22 mg
Phosphorus 318 mg
Potassium 367 mg
Sodium 1180 mg
Zinc 2.0 mg
Copper 0.27 mg
Manganese 0.03 mg
Selenium 32.7 µg

Notable source of Selenium (60% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.