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Ham nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Ham

Ham
Glycemic index ⓘ Ham can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Insulin index ⓘ II for shaved ham https://ses.library.usyd.edu.au/handle/2123/11945
19
Calories
145
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.5 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
11 (acidic)
96% Sodium
88% Vitamin B1
78% Protein
69% Zinc
68% Vitamin B6
Explanation: The given food contains more Sodium than 96% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B1, Protein, Zinc, and Vitamin B6.

Ham Glycemic index (GI)

Ham can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 56% 10% 85% 26% 157% 79% 27% 8% 107% 47%
Calcium: 8 mg of 1,000 mg 1%
Iron: 1.48 mg of 8 mg 19%
Magnesium: 14 mg of 420 mg 3%
Phosphorus: 196 mg of 700 mg 28%
Potassium: 287 mg of 3,400 mg 8%
Sodium: 1203 mg of 2,300 mg 52%
Zinc: 2.88 mg of 11 mg 26%
Copper: 0.079 mg of 1 mg 9%
Manganese: 0.054 mg of 2 mg 2%
Selenium: 19.5 µg of 55 µg 35%
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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.25 mg of 15 mg 2%
Vitamin D: 0.8 µg of 10 µg 8%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.754 mg of 1 mg 63%
Vitamin B2: 0.202 mg of 1 mg 16%
Vitamin B3: 4.023 mg of 16 mg 25%
Vitamin B5: 0.403 mg of 5 mg 8%
Vitamin B6: 0.4 mg of 1 mg 31%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0.65 µg of 2 µg 27%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.754 mg
TOP 12%
Vitamin B6
0.4 mg
TOP 32%
Vitamin B3
4.023 mg
TOP 41%
Vitamin B2
0.202 mg
TOP 44%
Vitamin B12
0.65 µg
TOP 45%
Vitamin D
0.8 µg
TOP 46%
Vitamin B5
0.403 mg
TOP 65%
Vitamin E
0.25 mg
TOP 71%
Folate
3 µg
TOP 87%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

21% 6% 2% 68% 5%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 269% 266% 197% 183% 254% 158% 155% 150% 322%
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

1.81% 2.62% 0.54%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g

All nutrients for Ham per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 68% 1.5g 36.1 times less than Chocolate Chocolate
Protein 50% 22% 20.93g 7.4 times more than Broccoli Broccoli
Fats 9% 48% 5.53g 6 times less than Cheese Cheese
Carbs 1% 69% 1.5g 18.8 times less than Rice Rice
Calories 7% 61% 145kcal 3.1 times more than Orange Orange
Sugar N/A 100% 0g N/A Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 1% 82% 8mg 15.6 times less than Milk Milk
Iron 19% 49% 1.48mg 1.8 times less than Beef Beef
Magnesium 3% 75% 14mg 10 times less than Almond Almond
Phosphorus 28% 39% 196mg 1.1 times more than Chicken meat Chicken meat
Potassium 8% 40% 287mg 2 times more than Cucumber Cucumber
Sodium 52% 4% 1203mg 2.5 times more than White Bread White Bread
Zinc 26% 31% 2.88mg 2.2 times less than Beef Beef
Copper 9% 64% 0.08mg 1.8 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 2% 71% 0.25mg 5.8 times less than Kiwifruit Kiwifruit
Vitamin D 8% 46% 0.8µg 2.8 times less than Egg Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 63% 12% 0.75mg 2.8 times more than Pea Pea
Vitamin B2 16% 44% 0.2mg 1.6 times more than Avocado Avocado
Vitamin B3 25% 41% 4.02mg 2.4 times less than Turkey meat Turkey meat
Vitamin B5 8% 65% 0.4mg 2.8 times less than Sunflower seed Sunflower seed
Vitamin B6 31% 32% 0.4mg 3.4 times more than Oat Oat
Folate 1% 87% 3µg 20.3 times less than Brussels sprout Brussels sprout
Vitamin B12 27% 45% 0.65µg 1.1 times less than Pork Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 57% 0.25mg 1.2 times less than Chicken meat Chicken meat
Threonine 0% 59% 0.93mg 1.3 times more than Beef Beef
Isoleucine 0% 62% 0.92mg Equal to Salmon Salmon
Leucine 0% 61% 1.66mg 1.5 times less than Tuna Tuna
Lysine 0% 61% 1.78mg 3.9 times more than Tofu Tofu
Methionine 0% 61% 0.55mg 5.8 times more than Quinoa Quinoa
Phenylalanine 0% 58% 0.9mg 1.4 times more than Egg Egg
Valine 0% 67% 0.91mg 2.2 times less than Soybean Soybean
Histidine 0% 56% 0.75mg Equal to Turkey meat Turkey meat
Cholesterol 18% 36% 53mg 7 times less than Egg Egg
Saturated Fat 9% 49% 1.81g 3.3 times less than Beef Beef
Monounsaturated Fat N/A 47% 2.62g 3.7 times less than Avocado Avocado
Polyunsaturated fat N/A 60% 0.54g 87.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 145
% Daily Value*
9%
Total Fat 6g
9%
Saturated Fat 2g
Trans Fat g
18%
Cholesterol 53mg
0%
Sodium 1,203mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 32mcg 5%

Calcium 8mg 1%

Iron 1mg 13%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Ham nutrition infographic

Ham nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.