Meat • Deep Nutrition Analytics
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted is a meat providing 161 kcal per 100g serving, primarily fueled by protein (20.1g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Selenium at 48% of the standard daily value (26.3 µg). A higher calorie density (1.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 20.1 g
- Carbohydrates
- 1 g
- Fat
- 8.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted supplies 20.1g of protein per 100g, accounting for approximately 50% 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 |
|---|---|
| Total lipid (fat) | 8.6 g |
| Carbohydrate, by difference | 1 g |
| Protein | 20.1 g |
| Total Sugars | 0.8 g |
| Energy | 161 kcal |
| Energy | 675 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 26.3 µg |
| Sodium | 1100 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 238 mg |
| Zinc | 1.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
| Vitamin K (Menaquinone-4) | 2.3 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin A, IU | 37 IU |
| Vitamin A, RAE | 11 µg |
| Vitamin B-12 | 0.3 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 8 mg |
| Potassium, K | 244 mg |
| Zinc, Zn | 1.7 mg |
| Selenium, Se | 26.3 µg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 238 mg |
| Sodium, Na | 1100 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 4 µg |
| Glucose | 0.1 g |
| Betaine | 4.5 mg |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.5 mg |
| Choline, total | 74.9 mg |
| Water | 67.2 g |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.3 g |
| Histidine | 0.9 g |
| Aspartic acid | 1.8 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| Sucrose | 0.7 g |
| Retinol | 11 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.6 g |
| Alanine | 1.2 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Cholesterol | 63 mg |
| SFA 12:0 | 0 g |
| Ash | 3.1 g |
| Fructose | 0 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.9 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.6 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 3.9 g |
| Fatty acids, total polyunsaturated | 1 g |
| PUFA 20:2 n-6 c,c | 0 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.2 g |
| SFA 17:0 | 0 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 2.9 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
- oz (3 oz)85 g
- roast rump2970 g
Compare Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted with Category Peers
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted vs Beef, New Zealand, imported, cube roll, separable lean only, raw
Compared to Beef, New Zealand, imported, cube roll, separable lean only, raw, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted has 2% more protein and 0% lower calories per 100g.
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted vs Beef, New Zealand, imported, flank, separable lean and fat, raw
Compared to Beef, New Zealand, imported, flank, separable lean and fat, raw, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted has 0% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted?
A standard 100-gram serving of Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted contains 161 calories (674 kJ), alongside 20.1g of protein, 1g of carbohydrates, and 8.6g of fat.
In common serving sizes:- 85g (oz (3 oz)): ~137 kcal
- 2970g (roast rump): ~4782 kcal
Is Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted suitable for a keto or low-carb diet?
Yes. With only 1g of net carbs per 100g (1g total carbohydrates minus 0g dietary fiber), Pork, cured, ham -- water added, 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 -- water added, 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 -- water added, rump, bone-in, separable lean and fat, heated, roasted are:
- Selenium: 26.3 µg (48% of your daily value)
- Sodium: 1100 mg (48% of your daily value)
- Vitamin B6: 0.41 mg (24% 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 169164).