Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil

Composition

Energy

Protein 25.5 g · 102 kcal/100g

Fat 8.5 g · 76 kcal/100g

Carbs 0.7 g · 3 kcal/100g

Water 63 g

Total energy 181 kcal

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

Total fat

8.5g

Saturated

2.8g

Monounsat.

3.8g

Polyunsat.

1.0g

Omega-3

0.05g

Omega-6

0.49g

Saturated fat is 13.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 10.5 (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 1 µg

Vitamin C 0.0 mg

Vitamin D 1.0 µg

Vitamin E 0.3 mg

Vitamin K 0 µg

Thiamin (B1) 0.55 mg

Riboflavin (B2) 0.30 mg

Niacin (B3) 7.3 mg

Pantothenic (B5) 0.7 mg

Vitamin B6 0.51 mg

Folate (B9) 2 µg

Vitamin B12 0.63 µg

Minerals

Calcium 14 mg

Iron 1.3 mg

Magnesium 25 mg

Phosphorus 285 mg

Potassium 405 mg

Sodium 852 mg

Zinc 2.9 mg

Copper 0.42 mg

Manganese 0.02 mg

Selenium 24.4 µg

Notable source of Thiamin (B1) (50% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.