Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated

Animal foods · Meat · Pork

g
Macronutrients 48 / 100 How is this scored?

Composition

Energy

Protein 17.1 g · 68 kcal/100g
Fat 5.4 g · 48 kcal/100g
Carbs 1.4 g · 6 kcal/100g
Water 73 g
Total energy 121 kcal

Energy is predominantly from protein (56%); EFSA recommends 10–35% for a balanced diet

Fat quality 44 / 100 How is this scored?
Total fat
5.4g
Saturated
1.9g
Monounsat.
2.6g
Polyunsat.
0.8g
Omega-3
0.03g
Omega-6
0.65g

Saturated fat is 14.1% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 23.3 (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 52 / 100 How is this scored?

Vitamins

Vitamin A 13 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.40 mg
Riboflavin (B2) 0.18 mg
Niacin (B3) 5.4 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.41 mg
Folate (B9) 2 µg
Vitamin B12 0.46 µg

Minerals

Calcium 8 mg
Iron 0.9 mg
Magnesium 19 mg
Phosphorus 262 mg
Potassium 312 mg
Sodium 1126 mg
Zinc 1.8 mg
Copper 0.10 mg
Manganese 0.02 mg
Selenium 34.6 µg

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