Lamb ham, baked

Nutritional value and chemical composition .

The table shows the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
NutrientThe numberNorm**% of normal in 100 g% of normal 100 kcal100% of the norm
Calorie292 kcal1684 kcal17.3%5.9%577 g
Proteins24.63 g76 g32.4%11.1%309 g
Fats20.67 g56 g36.9%12.6%271 g
Water54.13 g2273 g2.4%0.8%4199 g
Ash0.99 g~
Vitamins
Vitamin B1, thiamine0.11 mg1.5 mg7.3%2.5%1364 g
Vitamin B2, Riboflavin0.28 mg1.8 mg15.6%5.3%643 g
Vitamin B5, Pantothenic0.67 mg5 mg13.4%4.6%746 g
Vitamin B6, pyridoxine0.14 mg2 mg7%2.4%1429 g
Vitamin B9, folate17 mcg400 mcg4.3%1.5%2353 g
Vitamin B12, cobalamin2.53 µg3 mg84.3%28.9%119 g
Vitamin E, alpha tocopherol, TE0.13 mg15 mg0.9%0.3%11538 g
Vitamin RR, ne6.62 mg20 mg33.1%11.3%302 g
Macronutrients
Potassium, K301 mg2500 mg12%4.1%831 g
Calcium, Ca11 mg1000 mg1.1%0.4%9091 g
Magnesium, Mg22 mg400 mg5.5%1.9%1818
Sodium, Na68 mg1300 mg5.2%1.8%1912
Sulfur, S246.3 mg1000 mg24.6%8.4%406 g
Phosphorus, P183 mg800 mg22.9%7.8%437 g
Trace elements
Iron, Fe2 mg18 mg11.1%3.8%900 g
Manganese, Mn0.022 mg2 mg1.1%0.4%9091 g
Copper, Cu112 mcg1000 mcg11.2%3.8%893 g
Selenium, Se25.5 mcg55 mcg46.4%15.9%216 g
Zinc, Zn4.13 mg12 mg34.4%11.8%291 g
Essential amino acids
Arginine*1.463 g~
Valine1.329 g~
Histidine*0.78 g~
Isoleucine1.188 g~
Leucine1.916 g~
Lysine2.175 g~
Methionine0.632 g~
Threonine1.054 g~
Tryptophan0.288 g~
Phenylalanine1.003 g~
Amino acid
Alanine1.481 g~
Aspartic acid2.168 g~
Glycine1.203 g~
Glutamic acid3.574 g~
Proline1.033 g~
Serine0.916 g~
Tyrosine0.828 g~
Cysteine0.294 g~
Sterols (sterols)
Cholesterol97 mgmax 300 mg
Saturated fatty acids
Nasadenie fatty acids8.74 gmax 18.7 g
10:0 Capric0.05 g~
12:0 Lauric0.09 g~
14:0 Myristic0.81 g~
16:0 Palmitic4.43 g~
18:0 Stearic2.81 g~
Monounsaturated fatty acids8.71 gmin 16.8 g51.8%17.7%
16:1 Palmitoleic0.6 g~
18:1 Oleic (omega-9)7.9 g~
Polyunsaturated fatty acids1.49 gfrom 11.2 to 20.6 g13.3%4.6%
18:2 Linoleic1.12 g~
18:3 Linolenic0.3 g~
20:4 Arachidonic0.07 g~
Omega-3 fatty acids0.3 gfrom 0.9 to 3.7 g33.3%11.4%
Omega-6 fatty acids1.19 gfrom 4.7 to 16.8 g25.3%8.7%

The energy value is 292 calories.

  • 3 oz = 85 g (248.2 kcal)
  • piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) = 262 g (765 kcal)
Lamb, ham, baked rich in such vitamins and minerals as: vitamin B2 is 15.6 %, vitamin B5 – 13,4 %, vitamin B12 – 84,3 %, vitamin PP – 33,1 %, potassium – 12 %, phosphorus – by 22.9 %, iron was 11.1 %, copper – 11,2 %, selenium – 46,4 %, zinc – 34,4 %
  • Vitamin B2 participates in oxidation-reduction reactions, promotes the receptivity of the colors by the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by violation of the condition of the skin, mucous membranes, violation of light and twilight vision.
  • Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, synthesis of some hormones, hemoglobin, promotes absorption of amino acids and sugars in the intestinal tract, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated in vitamins, involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient intake of vitamin is accompanied by disturbance of the normal condition of the skin, gastrointestinal tract and nervous system.
  • Potassium is the major intracellular ion that participates in the regulation of water, acid and electrolyte balance, involved in the processes of nerve impulses, regulation of blood pressure.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, part of phospholipids, nucleotides and nucleic acids, necessary for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is included with different functions of proteins, including enzymes. Involved in the transport of electrons, oxygen, provides a course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobinuria atony of the skeletal muscles, fatigue, cardiomyopathy, atrophic gastritis.
  • Copper is part of enzymes with redox activity involved in iron metabolism and stimulates the absorption of proteins and carbohydrates. The processes involved in providing tissues with oxygen. Deficiency is manifested by malformations of the cardiovascular system and skeleton, development of connective tissue dysplasia.
  • Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek disease (osteoarthritis with multiple joint deformity, spine and extremities), diseases of Kesan (endemic cardiomyopathy), hereditary thrombasthenia.
  • Zinc is part of over 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in regulation of expression of several genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of fetal malformations. Research in recent years revealed the ability of high doses of zinc can disrupt copper absorption and thus contribute to development of anemia.

The complete guide the healthiest foods you can view in the app .

    Tags: calorie calories 292, chemical composition, nutritional value, vitamins, minerals useful than Lamb, ham, baked, calories, nutrients, beneficial properties of Lamb, ham, baked

    Leave a Reply