Nutrition Facts
Serving size 100g
Amount per serving
Calories 157
% Daily Value *
Total Fat 9g %13
Saturated Fat 3g %14
Trans Fat ~g
Cholesterol 57mg %0
Sodium 1143mg %76
Total Carbohydrate 4g %1
Dietary Fiber 1g %4
Total Sugars 0g
Protein 17g
Vitamin D 29.0IU %4
Calcium 24.0mg %1
Iron 1.0mg %5
Potassium 287mg %7
Phosphorus 153.0mg %15
* 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.
Vitamins in ham
Vitamin K 0.0µg %0
Vitamin A 0.0IU %0
Vitamin E 0.1mg %1
Vitamin C 4.0mg %4
Vitamin D 29.0IU %5
Vitamin B5 (Pantothenic acid) 0.4mg %9
Vitamin B2 (Riboflavin) 0.2mg %14
Choline, total 81.9mg %15
Vitamin B12 0.4µg %18
Vitamin B3 (Niacin) 2.9mg %18
Vitamin B6 0.3mg %25
Vitamin B1 (Thiamin) 0.6mg %52
Minerals in ham
Calcium 24.0mg %2
Magnesium 22.0mg %5
Iron 1.0mg %6
Potassium 287.0mg %8
Zinc 1.4mg %10
Copper 0.1mg %10
Phosphorus 153.0mg %15
Manganese 0.6mg %24
Selenium 20.7µg %38
Sodium 1143.0mg %76
Amino Acids in ham
Leucine 1.0g %34
Valine 0.7g %34
Isoleucine 0.6g %38
Methionine 0.3g %41
Tyrosine 0.4g %45
Lysine 1.1g %49
Threonine 0.6g %50
Tryptophan 0.2g %52
Cystine 0.2g %52
Phenylalanine 0.5g %53
Histidine 0.5g %64
Fatty Acids in ham
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of ham is 25.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Ham has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Leucine | 59 | 58 |
| Valine | 39 | 39 |
| Isoleucine | 30 | 34 |
| Lysine | 45 | 65 |
| Threonine | 23 | 33 |
| Tryptophan | 6 | 9 |
| Histidine | 15 | 28 |
| Met+Cys | 22 | 28 |
| Phe+Tyr | 30 | 54 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in ham is 4.2 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of ham is 1.6 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in ham as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that ham is lacking.
meat
vegetables
Nutrient Density Score for ham is 22/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for ham
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 15.17 | <12 |
| Potassium:Sodium | 0.25 | >2 |
| Caclcium:Magnesium | 1.09 | <2 |
| Iron:Copper | 11.24 | <15 |
| Calcium:Phosphorus | 0.16 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 57%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
30% of insulinogenic calories