Roast Ham Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 172

% Daily Value *

Total Fat 9g %13

Saturated Fat 3g %15

Trans Fat ~g

Cholesterol 59mg %0

Sodium 1500mg %100

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 23g

Vitamin D 32.0IU %5

Calcium 8.0mg %0

Iron 1.3mg %7

Potassium 409mg %10

Phosphorus 281.0mg %28

* 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 roast ham

Vitamin A 0.0IU %0

Vitamin C 0.0mg %0

Vitamin K 0.0µg %0

Vitamin E 0.3mg %2

Vitamin D 32.0IU %5

Vitamin B5 (Pantothenic acid) 0.7mg %14

Choline, total 88.4mg %16

Vitamin B6 0.3mg %24

Vitamin B2 (Riboflavin) 0.3mg %25

Vitamin B12 0.7µg %29

Vitamin B3 (Niacin) 6.2mg %38

Vitamin B1 (Thiamin) 0.7mg %61

Minerals in roast ham

Calcium 8.0mg %1

Manganese 0.0mg %2

Magnesium 22.0mg %5

Iron 1.3mg %7

Potassium 409.0mg %11

Copper 0.1mg %16

Zinc 2.5mg %18

Phosphorus 281.0mg %28

Selenium 19.8µg %36

Sodium 1500.0mg %100

Amino Acids in roast ham

Valine 0.9g %44

Leucine 1.6g %54

Isoleucine 0.9g %58

Methionine 0.5g %67

Tyrosine 0.7g %69

Lysine 1.7g %75

Threonine 0.9g %78

Tryptophan 0.2g %79

Phenylalanine 0.9g %91

Histidine 0.7g %95

Cystine 0.3g %97

Fatty Acids in roast 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 roast ham is 0.0/100 which makes it a low 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.

Roast Ham has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 37
Leucine 59 68
Isoleucine 30 38
Lysine 45 73
Threonine 23 38
Tryptophan 6 10
Histidine 15 31
Met+Cys 22 36
Phe+Tyr 30 66

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 roast ham is 5.3 which makes it a medium P:E food.

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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 roast ham is 1.8 which makes it a medium energy density food.

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How nutritious is this food?

Micronutrients in roast 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 roast ham is lacking.

Nutrient Density Score for roast ham is 24/100 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 roast ham

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 17.03 <12
Potassium:Sodium 0.27 >2
Caclcium:Magnesium 0.36 <2
Iron:Copper 8.97 <15
Calcium:Phosphorus 0.03 >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 56%

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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.

34% of insulinogenic calories