Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.6 MG | 47% | |
| Riboflavin | 0.3 MG | 24% | |
| Niacin | 7.4 MG | 46% | |
| Pantothenic acid | 0.7 MG | 15% | |
| Vitamin B-6 | 0.5 MG | 28% | |
| Folate, total | 0 UG | 0% | |
| Choline, total | 105.2 MG | 19% | |
| Vitamin B-12 | 0.7 UG | 27% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 24 MG | 6% | |
| Phosphorus, P | 275 MG | 22% | |
| Potassium, K | 394 MG | 8% | |
| Sodium, Na | 846 MG | 37% | |
| Zinc, Zn | 3.2 MG | 29% | |
| Copper, Cu | 1.2 MG | 133% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 24.5 UG | 45% |
Nutrition Highlights
- Excellent source of protein with 26.0g per 100g, great for muscle building and recovery.
- Good source of Phosphorus, P (22% DV).
- Good source of Sodium, Na (37% DV).
- Good source of Zinc, Zn (29% DV).
- Rich source of Copper, Cu (133% of Daily Value per 100g).
- Good source of Selenium, Se (45% DV).
About Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
This cut of pork comes from the hind leg of a pig, specifically the rump portion, and is cured before being roasted with the bone in. The curing process typically involves salting or brining, which enhances flavor and helps preserve the meat. Once roasted, the lean portion is separable from the bone and offers a concentrated source of protein with minimal fat content. At just over 130 calories per 100 grams, it's a relatively lean choice among cured meats, making it appealing for those seeking high-protein, lower-calorie options.
Nutritionally, it stands out for its protein density—providing 26 grams per serving—which supports muscle maintenance and repair. It contains very little carbohydrate and no fiber, so it fits well into low-carb or ketogenic eating patterns. However, as a cured meat, it may be higher in sodium, which is something to consider for those monitoring salt intake. The small amount of fat present is mostly unsaturated, contributing to a balanced nutrient profile. In the kitchen, it's often served as a centerpiece for meals, sliced thin for sandwiches, or diced into salads and casseroles. Its rich, savory flavor pairs well with fruits like apples or pineapple, and it can also be used in hearty soups or stews where the bone can add depth to the broth.
Dietary Information
Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted is considered low-carb and keto-friendly, high-protein, making it a suitable choice for various dietary plans.
Notable micronutrients in Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted include Copper, Cu (133% DV) , Thiamin (47% DV) , Niacin (46% DV) , Selenium, Se (45% DV) , and Sodium, Na (37% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 132 calories per 100 grams, Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted gets 79% of its calories from protein, 2% from carbohydrates, and 21% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
See how Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted compares to other foods in terms of nutrition:
- Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted vs Pork, fresh, separable fat, raw
- Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted vs Pork, fresh, leg (ham), rump half, separable lean and fat, raw
- Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted vs Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted
- Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted vs Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)
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