Ham Nutrition

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

138

% Daily Value *

Total Fat 7.1g

Saturated Fat 2.3g

11%

Trans Fat

Cholesterol 45mg

15%

Sodium 1,087mg

47%

Total Carbohydrate 1.9g

Dietary Fiber 0g

Total Sugars 0g

Protein 15.5g

Vitamin D 22 IU

Calcium 6mg

Iron 1mg

Potassium 253mg

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

63%

0.76 mg

Riboflavin

16%

0.2 mg

Niacin

27%

4.33 mg

Pantothenic Acid

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 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

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

22.1 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5.95 mg

Iron

0.77 mg

Magnesium

15.3 mg

Phosphorus

16%

201 mg

Potassium

253 mg

Sodium

47%

1,090 mg

Zinc

16%

1.74 mg

Copper

0.08 mg

Manganese

0.03 mg

Selenium

25%

13.9 mcg

Fluoride

—

Iodine

—

Fat

7.14 g

Saturated Fat

11%

2.3 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

1.45 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%

45.1 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

1.32 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

1.94 g

Fibre

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

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

Proportions of Macros

Summary:

High Protein
Moderate Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

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

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

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.

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.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Ham

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡