Ham or pork with mushroom sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender slices of ham or pork, often pan-seared or roasted, served with a rich, earthy mushroom sauce that beautifully complements the savory meat. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 1.5 lbs pork loin or thick-cut ham slices - 1 tablespoon olive oil - 1 large onion, chopped - 1 lb cremini mushrooms, sliced - 2 cloves garlic, minced - 1.5 cups chicken or pork broth - 1/2 cup dry white wine (optional, or more broth) - 1 tablespoon Worcestershire sauce - 1 teaspoon dried thyme - Salt and black pepper to taste - 2 tablespoons cornstarch mixed with 2 tablespoons cold water (slurry) - Fresh parsley, chopped, for garnish Instructions: 1. Season pork loin or ham slices with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Sear pork/ham for 4-6 minutes per side, until golden brown and cooked through. Remove meat and set aside, keeping warm. 2. Add chopped onion to the skillet and cook until softened, about 5 minutes. Add sliced mushrooms and cook until tender and browned, about 7-10 minutes. Add minced garlic and cook for 1 minute. 3. Deglaze the pan with white wine (if using) or a splash of broth, scraping up any browned bits. Stir in remaining chicken/pork broth, Worcestershire sauce, and thyme. 4. Bring to a simmer. Whisk in the cornstarch slurry and cook, stirring, for 5-10 minutes, or until the sauce has thickened to your desired consistency. 5. Return the cooked pork/ham to the skillet, coating it in the sauce. Heat through gently for 2-3 minutes. Taste and adjust seasoning. 6. Garnish with fresh parsley and serve hot.
Per 100g reference serving, Ham or pork with mushroom sauce provides 167 kcal of energy, 20.6g protein (51% of calories), 1.84g total carbohydrates (5% of calories, including 0.1g dietary fiber and 0.57g sugars), and 7.98g total fat (44% of calories).
Vitamins Profile in Ham or pork with mushroom sauce (Per 100g)
Track how Ham or pork with mushroom sauce 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) | 0.4 mg | 0.4% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.54 µg | 22.5% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.24 mg | 1.6% DV |
| Vitamin K (Phylloquinone) | 3.9 µg | 3.2% DV |
| Vitamin B1 (Thiamin) | 0.715 mg | 59.6% DV |
| Vitamin B2 (Riboflavin) | 0.246 mg | 18.9% DV |
| Vitamin B3 (Niacin) | 4.19 mg | 26.2% DV |
| Vitamin B6 (Pyridoxine) | 0.392 mg | 23.1% DV |
| Total Folate (Vitamin B9) | 1 µg | 0.2% DV |
| Folate (Dietary Folate Equivalents) | 1 µg | 0.2% DV |
| Natural Food Folate | 1 µg | 0.2% DV |
| Choline | 71.8 mg | 13.1% DV |
| Preformed Retinol | 7 µg | 0.8% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Ham or pork with mushroom sauce (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) | 0.8 mg | 4.4% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 324 mg | 6.9% DV |
| Zinc (Zn) | 1.83 mg | 16.6% DV |
| Selenium (Se) | 25.2 µg | 45.8% DV |
| Phosphorus (P) | 189 mg | 15.1% DV |
| Copper (Cu) | 0.046 mg | 5.1% DV |
| Sodium (Na) | 351 mg | 15.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.082 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.977 g | 7% DV |
| Monounsaturated Fat (MUFA) | 3.3 g | 11% DV |
| Polyunsaturated Fat (PUFA) | 1.11 g | 5.6% DV |
| Saturated Fat (SFA) | 2.76 g | 13.8% DV |
| Dietary Cholesterol | 57 mg | 19% 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 with mushroom sauce contains 167 calories (kcal), 20.6g of protein, 1.84g of carbohydrates (0.1g fiber, 0.57g total sugars), and 7.98g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Ham or pork with mushroom sauce has an estimated food pH of 5.6 and a Potential Renal Acid Load (PRAL) score of 9.35 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Ham or pork with mushroom sauce: 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 with mushroom sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.