Meat • Deep Nutrition Analytics
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted
As a recognized meat, Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted delivers 186 calories per 100g, with energy primarily anchored by protein (19.5g) to support daily activity. It serves as a rich source of Selenium, offering 72% of your recommended daily allowance (39.4 µg). A higher calorie density (1.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 19.5 g
- Carbohydrates
- 1.1 g
- Fat
- 11.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted supplies 19.5g of protein per 100g, accounting for approximately 42% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 19.5 g |
| Total lipid (fat) | 11.5 g |
| Carbohydrate, by difference | 1.1 g |
| Energy | 186 kcal |
| Total Sugars | 1 g |
| Energy | 777 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 39.4 µg |
| Sodium | 1180 mg |
| Vitamin B12 | 0.5 µg |
| Vitamin B6 | 0.3 mg |
| Zinc | 1.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.5 µg |
| Vitamin A, IU | 38 IU |
| Vitamin A, RAE | 12 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin K (Menaquinone-4) | 5.2 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 213 mg |
| Sodium, Na | 1180 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 254 mg |
| Zinc, Zn | 1.9 mg |
| Selenium, Se | 39.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 2 µg |
| Cholesterol | 67 mg |
| SFA 12:0 | 0 g |
| Tocopherol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 2 µg |
| Folate, food | 2 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.6 g |
| Alanine | 1.1 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.1 g |
| Proline | 0.8 g |
| Hydroxyproline | 0.1 g |
| Ash | 3.3 g |
| Fructose | 0.2 g |
| Retinol | 12 µg |
| Sucrose | 0.3 g |
| Glucose | 0.6 g |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.6 mg |
| Choline, total | 80.4 mg |
| Water | 64.6 g |
| Betaine | 3.1 mg |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.6 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.2 g |
| Histidine | 0.8 g |
| Aspartic acid | 1.7 g |
| Serine | 0.8 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.9 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 5.3 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 20:2 n-6 c,c | 0.1 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.3 g |
| SFA 17:0 | 0 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 3.8 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- roast rump2533 g
- oz (3 oz)85 g
Compare Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted with Category Peers
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted vs Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
Compared to Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, raw, Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted has 0% more protein and 1% lower calories per 100g.
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted vs Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw
Compared to Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw, Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted has 6% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted?
A standard 100-gram serving of Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted contains 186 calories (778 kJ), alongside 19.5g of protein, 1.1g of carbohydrates, and 11.5g of fat.
In common serving sizes:- 2533g (roast rump): ~4711 kcal
- 85g (oz (3 oz)): ~158 kcal
Is Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted suitable for a keto or low-carb diet?
Yes. With only 1.2g of net carbs per 100g (1.1g total carbohydrates minus 0g dietary fiber), Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted are:
- Selenium: 39.4 µg (72% of your daily value)
- Sodium: 1180 mg (51% of your daily value)
- Vitamin B12: 0.47 µg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168350).