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

Composition

Energy

Protein 19.4 g · 78 kcal/100g

Fat 3.2 g · 29 kcal/100g

Carbs 1.0 g · 4 kcal/100g

Water 73 g

Total energy 111 kcal

Energy is predominantly from protein (70%); EFSA recommends 10–35% for a balanced diet

Total fat

3.2g

Saturated

0.9g

Monounsat.

1.3g

Polyunsat.

0.4g

Omega-3

0.01g

Omega-6

0.32g

Saturated fat is 7.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 24.7 (target ≤ 4).

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

Vitamins

Vitamin A 13 µg

Vitamin C 0.0 mg

Vitamin D 0.6 µg

Vitamin E 0.3 mg

Vitamin K 0 µg

Thiamin (B1) 0.53 mg

Riboflavin (B2) 0.21 mg

Niacin (B3) 6.9 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.47 mg

Folate (B9) 1 µg

Vitamin B12 0.41 µg

Minerals

Calcium 6 mg

Iron 0.9 mg

Magnesium 21 mg

Phosphorus 303 mg

Potassium 347 mg

Sodium 1098 mg

Zinc 2.0 mg

Copper 0.14 mg

Manganese 0.03 mg

Selenium 34.5 µg

Notable source of Selenium (63% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.