Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, heated, roasted

Animal foods · Meat · Pork

g
Macronutrients 48 / 100 How is this scored?

Composition

Energy

Protein 22.2 g · 89 kcal/100g
Fat 5.1 g · 46 kcal/100g
Carbs 1.1 g · 4 kcal/100g
Water 69 g
Total energy 139 kcal

Energy is predominantly from protein (64%); EFSA recommends 10–35% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
5.1g
Saturated
1.0g
Monounsat.
1.9g
Polyunsat.
0.6g
Omega-3
0.01g
Omega-6
0.16g

Saturated fat is 6.2% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 12.4 (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 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.46 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 6.6 mg
Pantothenic (B5) 1.0 mg
Vitamin B6 0.42 mg
Folate (B9) 1 µg
Vitamin B12 0.50 µg

Minerals

Calcium 4 mg
Iron 0.8 mg
Magnesium 22 mg
Phosphorus 308 mg
Potassium 345 mg
Sodium 977 mg
Zinc 1.8 mg
Copper 0.19 mg
Manganese 0.02 mg
Selenium 41.1 µg

Notable source of Selenium (75% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.