Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated

Animal foods · Meat · Pork

g
Macronutrients 47 / 100 How is this scored?

Composition

Energy

Protein 14.0 g · 56 kcal/100g
Fat 12.5 g · 112 kcal/100g
Carbs 0.8 g · 3 kcal/100g
Water 69 g
Total energy 172 kcal

Energy is predominantly from fat (66%); EFSA recommends 20–35% for a balanced diet

Fat quality 48 / 100 How is this scored?
Total fat
12.5g
Saturated
4.2g
Monounsat.
5.6g
Polyunsat.
1.6g
Omega-6
1.39g

Saturated fat is 21.9% of energy, above the WHO limit of 10%.

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 47 / 100 How is this scored?

Vitamins

Vitamin A 10 µg
Vitamin C 0.0 mg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 0.24 mg
Riboflavin (B2) 0.18 mg
Niacin (B3) 4.8 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.25 mg
Folate (B9) 2 µg
Vitamin B12 0.50 µg

Minerals

Calcium 6 mg
Iron 1.0 mg
Magnesium 15 mg
Phosphorus 218 mg
Potassium 199 mg
Sodium 1069 mg
Zinc 1.3 mg
Copper 0.09 mg
Manganese 0.02 mg
Selenium 26.4 µg

Notable source of Selenium (48% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.