Soup, pork or ham: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and savory soup, often featuring tender pieces of pork or ham, simmered with vegetables and sometimes beans or potatoes in a rich, flavorful broth. --- RECIPE --- Servings: 4-6 Prep Time: 15 minutes (if using diced ham) / 2 hours (if using ham hock) Ingredients: - 1 tbsp olive oil - 1 lb smoked ham hock or leftover cooked ham, diced - 1 onion, chopped - 2 carrots, diced - 2 celery stalks, diced - 2 cloves garlic, minced - 6 cups chicken or vegetable broth - 1 (15 oz) can cannellini beans, rinsed and drained - 1 cup diced potatoes - 1/2 tsp dried thyme - Salt and pepper to taste - 1/4 cup fresh parsley, chopped Instructions: 1. If using ham hock, simmer it in 6 cups of water for 1.5-2 hours until meat falls off the bone. Remove hock, shred meat, discard bone, and use the cooking liquid as broth. If using diced ham, heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook until softened, about 7 minutes. 2. Add garlic and cook for 1 minute more. Pour in broth (or ham hock liquid). Add diced ham (if not using hock), cannellini beans, potatoes, and thyme. Bring to a simmer, then reduce heat, cover, and cook for 20-25 minutes, or until potatoes are tender. 3. Season with salt and pepper to taste. Stir in fresh parsley before serving.
Per 100g reference serving, Soup, pork or ham provides 48 kcal of energy, 3.14g protein (26% of calories), 4.04g total carbohydrates (33% of calories, including 0.8g dietary fiber and 1.1g sugars), and 2.17g total fat (41% of calories).
Vitamins Profile in Soup, pork or ham (Per 100g)
Track how Soup, pork or ham 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) | 6.8 mg | 7.6% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.09 µg | 3.8% DV |
| Vitamin A (RAE) | 33 µg | 3.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.2 mg | 1.3% DV |
| Vitamin K (Phylloquinone) | 13.2 µg | 11% DV |
| Vitamin B1 (Thiamin) | 0.073 mg | 6.1% DV |
| Vitamin B2 (Riboflavin) | 0.057 mg | 4.4% DV |
| Vitamin B3 (Niacin) | 0.721 mg | 4.5% DV |
| Vitamin B6 (Pyridoxine) | 0.095 mg | 5.6% DV |
| Total Folate (Vitamin B9) | 10 µg | 2.5% DV |
| Folate (Dietary Folate Equivalents) | 10 µg | 2.5% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 14.7 mg | 2.7% DV |
| Beta-Carotene | 339 µg | 9.4% DV |
| Alpha-Carotene | 96 µg | 8% DV |
| Beta-Cryptoxanthin | 4 µg | 0.7% DV |
| Lutein + Zeaxanthin | 259 µg | 2.6% DV |
| Lycopene | 227 µg | 2.3% DV |
Minerals & Electrolytes in Soup, pork or ham (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) | 0.32 mg | 1.8% DV |
| Calcium (Ca) | 13 mg | 1% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 152 mg | 3.2% DV |
| Zinc (Zn) | 0.61 mg | 5.5% DV |
| Selenium (Se) | 4.3 µg | 7.8% DV |
| Phosphorus (P) | 38 mg | 3% DV |
| Copper (Cu) | 0.044 mg | 4.9% DV |
| Sodium (Na) | 247 mg | 10.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.027 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.31 g | 2.2% DV |
| Monounsaturated Fat (MUFA) | 0.93 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.356 g | 1.8% DV |
| Saturated Fat (SFA) | 0.711 g | 3.6% DV |
| Dietary Cholesterol | 10 mg | 3.3% 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 Soup, pork or ham contains 48 calories (kcal), 3.14g of protein, 4.04g of carbohydrates (0.8g fiber, 1.1g total sugars), and 2.17g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Soup, pork or ham has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.702 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Soup, pork or ham: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
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