Ham

Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz whole (85g)

Amount per serving

Calories

95

% Daily Value *

Total Fat 2.9g

4%

Saturated Fat 0.9g

4%

Trans Fat 0g

Cholesterol 45mg

15%

Sodium 932mg

41%

Total Carbohydrate 0.9g

0%

Dietary Fiber 0g

0%

Total Sugars 0.9g

Protein 16.5g

Vitamin D 21 IU

5%

Calcium 5mg

0%

Iron 1mg

4%

Potassium 294mg

6%

*

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

38%

0.45 mg

Riboflavin

14%

0.18 mg

Niacin

36%

5.83 mg

Pantothenic Acid

13%

0.67 mg

Vitamin B6

24%

0.4 mg

Folate

0.85 mcg

Folic Acid

0 mcg

Food Folate

0.85 mcg

Fortified Folate

0.85 mcg

Choline

12%

63.8 mg

Betaine

4.67 mg

Vitamin B12

15%

0.35 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1%

11 mcg

Retinol

11 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

1%

37.4 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.22 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.01 mg

Gamma Tocopherol

0.03 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.03 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0.01 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0.51 mcg

Vitamin D2

—

Vitamin D3

0.51 mcg

Vitamin D

5%

21.3 IU

Vitamin K

0%

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

0%

5.1 mg

Iron

4%

0.74 mg

Magnesium

4%

17.8 mg

Phosphorus

21%

257 mg

Potassium

6%

294 mg

Sodium

41%

932 mg

Zinc

15%

1.67 mg

Copper

13%

0.12 mg

Manganese

1%

0.02 mg

Selenium

53%

29.2 mcg

Fluoride

—

Iodine

—

Fat

4%

2.92 g

Saturated Fat

4%

0.85 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.03 g

Pentadecylic Acid

0 g

Palmitic Acid

0.54 g

Margaric Acid

0.01 g

Stearic Acid

0.27 g

Arachidic Acid

0 g

Behenic Acid

0.01 g

Lignoceric Acid

—

Monounsaturated Fat

1.17 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.07 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

1.08 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.36 g

9,12-octadecadienoic Acid

0.29 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.01 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0.01 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.05 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

0.02 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

15%

45 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

33%

16.5 g

Tryptophan

0.16 g

Threonine

0.74 g

Isoleucine

0.74 g

Leucine

1.32 g

Lysine

1.39 g

Methionine

0.39 g

Cystine

0.19 g

Phenylalanine

0.66 g

Tyrosine

0.54 g

Valine

0.83 g

Arginine

1.05 g

Histidine

0.72 g

Alanine

0.97 g

Aspartic Acid

1.44 g

Glutamic Acid

2.36 g

Glycine

0.86 g

Proline

0.71 g

Serine

0.65 g

Hydroxyproline

0.08 g

Carbohydrates

0%

0.87 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.87 g

Added Sugar

—

Sucrose

0.24 g

Glucose

0.62 g

Fructose

0.01 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

—

Starch

—

Calories

95.2 kcal

Water

61.8 g

Ash

3.03 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz whole (85g)
  • 1 lb whole (453.6g)

Nutrient Sources ‡

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

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: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Ham contains 19.4g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (377g) 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:

  • 0.9g per 3 oz whole

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

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