Meat • Deep Nutrition Analytics
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated
Delivering 172 kcal per 100 grams, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated functions as a meat with fat (12.5g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 48% of the standard daily value (26.4 µg). A higher calorie density (1.7 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 14 g
- Carbohydrates
- 0.8 g
- Fat
- 12.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated supplies 14g of protein per 100g, accounting for approximately 33% 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 | 14 g |
| Total lipid (fat) | 12.5 g |
| Carbohydrate, by difference | 0.8 g |
| Energy | 718 kJ |
| Fiber, total dietary | 0 g |
| Energy | 172 kcal |
| Total Sugars | 0.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 26.4 µg |
| Sodium | 1070 mg |
| Vitamin B12 | 0.5 µg |
| Phosphorus | 218 mg |
| Vitamin B6 | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.5 µg |
| Vitamin A, IU | 32 IU |
| Vitamin A, RAE | 10 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 218 mg |
| Sodium, Na | 1070 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 6 mg |
| Potassium, K | 199 mg |
| Zinc, Zn | 1.3 mg |
| Selenium, Se | 26.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 3.2 g |
| Fructose | 0 g |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 2 µg |
| Retinol | 10 µg |
| Folate, food | 2 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.6 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.8 g |
| Glutamic acid | 2 g |
| Glycine | 0.8 g |
| Proline | 0.6 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 54 mg |
| Water | 69.5 g |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.4 mg |
| Choline, total | 57.8 mg |
| Betaine | 3.5 mg |
| Isoleucine | 0.6 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Cystine | 0.2 g |
| Valine | 0.7 g |
| Arginine | 0.9 g |
| Histidine | 0.6 g |
| Aspartic acid | 1.2 g |
| Serine | 0.5 g |
| Sucrose | 0.5 g |
| Glucose | 0.1 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 4.2 g |
| SFA 14:0 | 0.2 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.3 g |
| SFA 17:0 | 0 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.3 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 5.6 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 20:2 n-6 c,c | 0.1 g |
| Folate, DFE | 2 µg |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- lb454 g
- oz85 g
Compare Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated with Category Peers
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated vs Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw
Compared to Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated has 19% less protein and 2% higher calories per 100g.
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated vs Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw
Compared to Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated has 27% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated?
A standard 100-gram serving of Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated contains 172 calories (720 kJ), alongside 14g of protein, 0.8g of carbohydrates, and 12.5g of fat.
In common serving sizes:- 454g (lb): ~780 kcal
- 85g (oz): ~146 kcal
Is Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated suitable for a keto or low-carb diet?
Yes. With only 0.8g of net carbs per 100g (0.8g total carbohydrates minus 0g dietary fiber), Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated 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, unheated?
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, unheated are:
- Selenium: 26.4 µg (48% of your daily value)
- Sodium: 1070 mg (47% of your daily value)
- Vitamin B12: 0.5 µg (21% 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 168348).