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Ham

Pork, cured, ham -- water added, whole, boneless, separable lean and fat, unheated

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Nutrition Facts

Serving Size

3 oz whole (85g)

Amount per serving

Calories

103

% Daily Value *

Total Fat 4.6g

Saturated Fat 1.6g

Trans Fat 0g

Cholesterol 43mg

Sodium 957mg

Total Carbohydrate 1.2g

Dietary Fiber 0g

Total Sugars 1.2g

Protein 14.5g

Vitamin D 19 IU

Calcium 7mg

Iron 1mg

Potassium 265mg

*

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%
0 mg
Thiamin
28%
0.34 mg
Riboflavin
12%
0.16 mg
Niacin
29%
4.58 mg
Pantothenic Acid
12%
0.62 mg
Vitamin B6
20%
0.35 mg
Folate
1.7 mcg
Folic Acid
0 mcg
Food Folate
1.7 mcg
Fortified Folate
1.7 mcg
Choline
11%
60 mg
Betaine
2.98 mg
Vitamin B12
16%
0.39 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%
35.7 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
1%
0.2 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.01 mg
Gamma Tocopherol
0.03 mg
Delta Tocopherol
0.01 mg
Alpha Tocotreniol
0.03 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0.51 mcg
Vitamin D2
Vitamin D3
0.51 mcg
Vitamin D
5%
18.7 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
6.8 mg
Iron
4%
0.72 mg
Magnesium
4%
16.1 mg
Phosphorus
18%
223 mg
Potassium
6%
265 mg
Sodium
42%
957 mg
Zinc
14%
1.5 mg
Copper
10%
0.09 mg
Manganese
1%
0.02 mg
Selenium
53%
29.4 mcg
Fluoride
Iodine

Fat
6%
4.57 g
Saturated Fat
8%
1.61 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
0.06 g
Pentadecylic Acid
0 g
Palmitic Acid
1.02 g
Margaric Acid
0.01 g
Stearic Acid
0.51 g
Arachidic Acid
0.01 g
Behenic Acid
0.01 g
Lignoceric Acid
Monounsaturated Fat
2.19 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.12 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
2.03 g
Oleic Acid
2.01 g
Elaidic Acid
0.02 g
Vaccenic Acid
Gondoic Acid
0.03 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.65 g
9,12-octadecadienoic Acid
0.56 g
Linoleic Acid
0.54 g
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
0.02 g
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.02 g
Alpha Linolenic Acid (ALA)
0.02 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0.02 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.04 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
0.04 g
Trans Monoenoic Fat
0.02 g
Trans Polyenoic Fat
Cholesterol
14%
42.5 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
29%
14.5 g
Tryptophan
0.14 g
Threonine
0.65 g
Isoleucine
0.65 g
Leucine
1.16 g
Lysine
1.22 g
Methionine
0.35 g
Cystine
0.16 g
Phenylalanine
0.58 g
Tyrosine
0.47 g
Valine
0.73 g
Arginine
0.93 g
Histidine
0.63 g
Alanine
0.85 g
Aspartic Acid
1.26 g
Glutamic Acid
2.07 g
Glycine
0.76 g
Proline
0.62 g
Serine
0.57 g
Hydroxyproline
0.1 g

Carbohydrates
0%
1.21 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
1.21 g
Added Sugar
Sucrose
0.08 g
Glucose
1.09 g
Fructose
0.04 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
103 kcal
Water
61.9 g
Ash
2.99 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 3 oz whole (85 g)
  • 1 lb whole (454 g)

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

‡ - 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

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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: 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.

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

100g of Ham contains 17.1g of protein, which is about the same as 2.8 eggs, 0.6 chicken breasts, or 1.2 cups (331g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.2g per 3 oz whole

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

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