Ham

Pork, cured, ham, boneless, extra lean and regular, unheated

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

138

% Daily Value *

Total Fat 7.1g

9%

Saturated Fat 2.3g

11%

Trans Fat

Cholesterol 45mg

15%

Sodium 1086mg

47%

Total Carbohydrate 1.9g

1%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 15.5g

Vitamin D 22 IU

6%

Calcium 6mg

0%

Iron 1mg

4%

Potassium 252mg

5%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

63%

0.76 mg

Riboflavin

16%

0.2 mg

Niacin

27%

4.33 mg

Pantothenic Acid

8%

0.39 mg

Vitamin B6

19%

0.32 mg

Folate

2.55 mcg

Folic Acid

0 mcg

Food Folate

2.55 mcg

Fortified Folate

2.55 mcg

Choline

11%

59.4 mg

Betaine

3.91 mg

Vitamin B12

28%

0.68 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.19 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.51 mcg

Vitamin D2

Vitamin D3

0.51 mcg

Vitamin D

6%

22.1 IU

Vitamin K

0%

0 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

0%

5.95 mg

Iron

4%

0.77 mg

Magnesium

4%

15.3 mg

Phosphorus

16%

201 mg

Potassium

5%

252 mg

Sodium

47%

1090 mg

Zinc

16%

1.74 mg

Copper

8%

0.08 mg

Manganese

1%

0.03 mg

Selenium

25%

13.9 mcg

Fluoride

Iodine

Fat

9%

7.13 g

Saturated Fat

11%

2.29 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.02 g

Lauric Acid

0.02 g

Tridecylic Acid

Myristic Acid

0.1 g

Pentadecylic Acid

Palmitic Acid

1.44 g

Margaric Acid

Stearic Acid

0.73 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

3.35 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.29 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

3.06 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.79 g

9,12-octadecadienoic Acid

0.69 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.1 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

15%

45 mg

Phytosterols

0 mg

Stigmasterols

Campesterol

Beta Sitosterol

Protein

31%

15.5 g

Tryptophan

0.19 g

Threonine

0.69 g

Isoleucine

0.68 g

Leucine

1.23 g

Lysine

1.31 g

Methionine

0.41 g

Cystine

0.23 g

Phenylalanine

0.67 g

Tyrosine

0.51 g

Valine

0.67 g

Arginine

1.01 g

Histidine

0.56 g

Alanine

0.92 g

Aspartic Acid

1.47 g

Glutamic Acid

2.53 g

Glycine

0.81 g

Proline

0.66 g

Serine

0.64 g

Hydroxyproline

Carbohydrates

1%

1.94 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

138 kcal

Water

56.9 g

Ash

3.53 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (85.05g)
  • 1 slice (6-1/4" x 4" x 1/16") (1 oz) (28g)
  • 1 cup (140g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Riboflavin
  • Good source of Vitamin B6
  • Good source of Phosphorus
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Valine

  • Some foods that are a good source of Valine include meats, dairy products, soy products, beans and legumes.

100g of Ham contains 18.3g of protein, which is about the same as 3 eggs, 0.7 chicken breasts, or 1.3 cups (355g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.9g per 3 oz

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


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