Ham or pork and potatoes with gravy: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and hearty meal featuring tender ham or pork and savory potatoes, all generously coated in a rich, flavorful gravy. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 2 cups cooked ham, diced OR 1 lb pork loin, cubed and cooked - 3 cups cooked potatoes, diced (roasted or boiled) - 1 tbsp vegetable oil - 1/2 onion, chopped - 2 tbsp butter - 2 tbsp all-purpose flour - 2 cups chicken or beef broth - Salt and black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. If using raw pork, cook it first: Heat 1 tbsp oil in a large skillet over medium-high heat, cook pork cubes until browned and cooked through. Remove and set aside. If using cooked ham, proceed. 2. In a large skillet, heat 1 tbsp oil (if needed). Add chopped onion and cook until softened, about 5 minutes. 3. Add diced ham (or cooked pork) and cooked potatoes to the skillet. Cook, stirring occasionally, until heated through and lightly browned, about 5-7 minutes. Remove and set aside. 4. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 5. Gradually whisk in chicken or beef broth. Cook, stirring constantly, until the gravy thickens to your desired consistency. Season with salt and pepper. 6. Return the ham/pork and potatoes to the skillet. Toss to coat everything in the gravy. Heat through gently. 7. Garnish with fresh parsley and serve hot.
Per 100g reference serving, Ham or pork and potatoes with gravy provides 126 kcal of energy, 5.4g protein (17% of calories), 11.7g total carbohydrates (37% of calories, including 0.9g dietary fiber and 0.54g sugars), and 6.33g total fat (46% of calories).
Vitamins Profile in Ham or pork and potatoes with gravy (Per 100g)
Track how Ham or pork and potatoes with gravy contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 3.8 mg | 4.2% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.11 µg | 4.6% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.83 mg | 5.5% DV |
| Vitamin K (Phylloquinone) | 5.3 µg | 4.4% DV |
| Vitamin B1 (Thiamin) | 0.21 mg | 17.5% DV |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.8% DV |
| Vitamin B3 (Niacin) | 1.64 mg | 10.2% DV |
| Vitamin B6 (Pyridoxine) | 0.227 mg | 13.4% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 22.7 mg | 4.1% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 5 µg | 0.1% DV |
Minerals & Electrolytes in Ham or pork and potatoes with gravy (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.36 mg | 2% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 242 mg | 5.1% DV |
| Zinc (Zn) | 0.54 mg | 4.9% DV |
| Selenium (Se) | 5.6 µg | 10.2% DV |
| Phosphorus (P) | 64 mg | 5.1% DV |
| Copper (Cu) | 0.099 mg | 11% DV |
| Sodium (Na) | 301 mg | 13.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.19 g | 11.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.6 g | 11.4% DV |
| Monounsaturated Fat (MUFA) | 2.67 g | 8.9% DV |
| Polyunsaturated Fat (PUFA) | 1.81 g | 9% DV |
| Saturated Fat (SFA) | 1.28 g | 6.4% DV |
| Dietary Cholesterol | 14 mg | 4.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Ham or pork and potatoes with gravy contains 126 calories (kcal), 5.4g of protein, 11.7g of carbohydrates (0.9g fiber, 0.54g total sugars), and 6.33g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ham or pork and potatoes with gravy has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of -0.588 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Ham or pork and potatoes with gravy: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Ham or pork and potatoes with gravy by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.