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ハム

ハムは豚肉を塩漬け・熟成した食品です。100gあたり145kcalで、ナトリウムを多く含み、サンドイッチや朝食の定番として使えます。

ハム

概要

ハムは豚肉を塩漬け・熟成した食品で、一般的に塩気とうま味があり、調理法によってやわらかめからしっかりした食感まで幅があります。薄切りにしてサンドイッチで食べることが多く、主菜として焼いたり、スープ、オムレツ、キャセロールに風味を加える材料としても使われます。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 145 kcal
7% DV
脂質 5.5g
8% DV
ビタミンD1.9g
ビタミンK2.3g
ビタミンB10.7g
炭水化物 1.5g
1% DV
ビタミンB121.5g
たんぱく質 21.0g
42% DV
動物性たんぱく質21.0g

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
コリン80.0mg15%
葉酸3.0mcg1%
ナイアシン4.5mg28%
パントテン酸0.6mg12%
ビタミンB20.2mg15%
ビタミンB10.7mg58%
ビタミンB120.6mcg25%
ビタミンB60.4mg24%
ビタミンD0.2mcg1%
ビタミンE0.2mg1%
ビタミンK0.3mcg0%

ミネラル

栄養素量DV%半減期
カルシウム10.0mg1%
銅60.0mcg7%
鉄0.9mg5%
マグネシウム20.0mg5%
リン180.0mg26%
カリウム320.0mg7%
セレン30.0mcg55%
ナトリウム1200.0mg52%
亜鉛2.2mg20%

ハムを使ったレシピ（5）

ライ麦パンのオープンサンド（ハム、チーズ、きゅうり、葉物野菜）
ライ麦パンのオープンサンド（ハム、チーズ、きゅうり、葉物野菜）
332 kcal
ハワイアンピザ
ハワイアンピザ
950 kcal
クリスピーなハムのバスマティライス
クリスピーなハムのバスマティライス
455 kcal
クラシックハンバーガー
クラシックハンバーガー
550 kcal
クラシックハンバーガー
クラシックハンバーガー
520 kcal
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