Ham, per 100 g: 147 kcal, 22.3 g protein, 0.1 g carbohydrate, 0 g fibre, 5.7 g fat. Figures are the USDA reference values for “Pork, cured, ham, whole, separable lean only, unheated”.
At 100 g it reaches the EU threshold to be called a source of thiamine (b1), vitamin b6, vitamin b12, selenium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 147 kcal | |
| Protein | 22.3 g | |
| Fat | 5.71 g | |
| of which saturates | 1.92 g | |
| of which monounsaturates | 2.62 g | |
| of which polyunsaturates | 0.66 g | |
| Carbohydrate | 0.05 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 68.3 g | |
| Cholesterol | 52 mg | |
| Minerals | ||
| Calcium | 7 mg | 0.875% |
| Iron | 0.81 mg | 5.79% |
| Magnesium | 18 mg | 4.8% |
| Phosphorus | 232 mg | 33.1% |
| Potassium | 371 mg | 18.6% |
| Sodium | 1,516 mg | |
| Zinc | 2.04 mg | 20.4% |
| Copper | 0.079 mg | 7.9% |
| Manganese | 0.035 mg | 1.75% |
| Selenium | 18.8 µg | 34.2% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0.7 µg | 14% |
| Vitamin E | 0.2 mg | 1.67% |
| Vitamin K | 0 µg | |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.932 mg | 84.7% |
| Riboflavin (B2) | 0.226 mg | 16.1% |
| Niacin (B3) | 5.25 mg | 32.8% |
| Pantothenic acid (B5) | 0.538 mg | 8.97% |
| Vitamin B6 | 0.53 mg | 37.9% |
| Folate | 4 µg | 2% |
| Vitamin B12 | 0.87 µg | 34.8% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass