Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted

Composition

Energy

Protein 24.4 g · 98 kcal/100g

Fat 9.4 g · 84 kcal/100g

Carbs 0.6 g · 3 kcal/100g

Water 64 g

Total energy 191 kcal

Energy is predominantly from protein (53%); EFSA recommends 10–35% for a balanced diet

Total fat

9.4g

Saturated

3.0g

Monounsat.

4.1g

Polyunsat.

1.3g

Omega-6

1.10g

Saturated fat is 14.2% of energy, above the WHO limit of 10%.

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 1 µg

Vitamin C 0.0 mg

Vitamin D 1.0 µg

Vitamin E 0.3 mg

Vitamin K 0 µg

Thiamin (B1) 0.46 mg

Riboflavin (B2) 0.30 mg

Niacin (B3) 6.9 mg

Pantothenic (B5) 0.6 mg

Vitamin B6 0.44 mg

Folate (B9) 1 µg

Vitamin B12 0.58 µg

Minerals

Calcium 7 mg

Iron 1.4 mg

Magnesium 22 mg

Phosphorus 257 mg

Potassium 356 mg

Sodium 810 mg

Zinc 2.6 mg

Copper 0.16 mg

Manganese 0.03 mg

Selenium 23.4 µg

Notable source of Niacin (B3) (43% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.