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Ham nutrition chart, glycemic index and rich nutrients

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
*all the values are displayed for the amount of 100 grams

What is Ham rich in: TOP 5 nutrients.

Ham
richer than 96% foods
richer than 88% foods
Rich in Protein
richer than 78% foods
richer than 69% foods
richer than 68% foods
96% Sodium
88% Vitamin B1
78% Protein
69% Zinc
68% Vitamin B6
Explanation: This food contains more Sodium than 96% of foods. More importantly, although there are several foods (4%) which contain more Sodium, this food itself is rich in Sodium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B1, Protein, Zinc and Vitamin B6

Ham Glycemic index (GI)

0
Similar food data
0 Liver Liver
0 Pork jowl Pork jowl
0 Pork Pork

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Macronutrients chart

Protein:
Daily Value: 42%
20.93 g of 50 g
42%
Fats:
Daily Value: 9%
5.53 g of 65 g
9%
Carbs:
Daily Value: 1%
1.5 g of 300 g
1%
Water:
Daily Value: 3%
67.67 g of 2,000 g
3%
Other:
4.37 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 145
% Daily Value*
9%
Total Fat 6g
10%
Saturated Fat 2g
Trans Fat g
18%
Cholesterol 53mg
0%
Sodium 1,203mg
1%
TotalCarbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes 1g Added Sugars
Protein 21g
Vitamin D 32mcg 8%

Calcium 8mg 1%

Iron 1mg 6%

Potassium 287mg 8%

*
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.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
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details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
limit break
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 8 mg of 1,000 mg 1%
Iron: 1.48 mg of 18 mg 8%
Magnesium: 14 mg of 400 mg 4%
Phosphorus: 196 mg of 1,000 mg 20%
Potassium: 287 mg of 3,500 mg 8%
Sodium: 1203 mg of 2,400 mg 50%
Zinc: 2.88 mg of 15 mg 19%
Copper: 0.079 mg of 2 mg 4%
Manganese: 0.054 mg of 2 mg 3%
Selenium: 19.5 µg of 70 µg 28%
Choline: 85.1 mg of 550 mg 15%

Mineral chart - relative view

Sodium
1203 mg
TOP 4%
Zinc
2.88 mg
TOP 31%
Phosphorus
196 mg
TOP 39%
Potassium
287 mg
TOP 40%
Selenium
19.5 mg
TOP 47%
Iron
1.48 mg
TOP 49%
Choline
85.1 mg
TOP 55%
Copper
0.079 mg
TOP 64%
Manganese
0.054 mg
TOP 66%
Magnesium
14 mg
TOP 75%
Calcium
8 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.25 mg of 20 mg 1%
Vitamin D: 32 IU of 400 IU 8%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.754 mg of 2 mg 50%
Vitamin B2: 0.202 mg of 2 mg 12%
Vitamin B3: 4.023 mg of 20 mg 20%
Vitamin B5: 0.403 mg of 10 mg 4%
Vitamin B6: 0.4 mg of 2 mg 20%
Vitamin B12: 0.65 µg of 6 µg 11%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
0.754 µg
TOP 12%
Vitamin B6
0.4 µg
TOP 32%
Vitamin B3
4.023 µg
TOP 41%
Vitamin B2
0.202 µg
TOP 44%
Vitamin D
32 µg
TOP 45%
Vitamin B12
0.65 µg
TOP 45%
Vitamin B5
0.403 µg
TOP 65%
Vitamin E
0.25 µg
TOP 71%
Folic acid (B9)
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 251 mg of 280 mg 90%
Threonine: 931 mg of 1,050 mg 89%
Isoleucine: 918 mg of 1,400 mg 66%
Leucine: 1661 mg of 2,730 mg 61%
Lysine: 1775 mg of 2,100 mg 85%
Methionine: 553 mg of 1,050 mg 53%
Phenylalanine: 904 mg of 1,750 mg 52%
Valine: 908 mg of 1,820 mg 50%
Histidine: 750 mg of 700 mg 107%

Fat type information

Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.