Meat • Deep Nutrition Analytics
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted is a meat providing 121 kcal per 100g serving, primarily fueled by protein (21.4g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Selenium, offering 50% of your recommended daily allowance (27.5 µg). Despite a higher energy concentration (1.2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21.4 g
- Carbohydrates
- 0.9 g
- Fat
- 3.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted supplies 21.4g of protein per 100g, accounting for approximately 71% 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) | 3.6 g |
| Carbohydrate, by difference | 0.9 g |
| Energy | 121 kcal |
| Total Sugars | 0.8 g |
| Protein | 21.4 g |
| Energy | 507 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 27.5 µg |
| Sodium | 1150 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 246 mg |
| Zinc | 1.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin K (Menaquinone-4) | 2.5 µg |
| Vitamin A, IU | 37 IU |
| Vitamin A, RAE | 11 µg |
| Vitamin B-12 | 0.4 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 8 mg |
| Potassium, K | 250 mg |
| Zinc, Zn | 1.8 mg |
| Selenium, Se | 27.5 µg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 246 mg |
| Sodium, Na | 1150 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.8 g |
| Glucose | 0 g |
| Water | 70.9 g |
| Tocopherol, gamma | 0.1 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.5 mg |
| Choline, total | 83.6 mg |
| Betaine | 5 mg |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.9 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| Ash | 3.2 g |
| Fructose | 0.1 g |
| Retinol | 11 µg |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.5 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.1 g |
| Proline | 0.9 g |
| Hydroxyproline | 0.1 g |
| Cholesterol | 62 mg |
| Folate, DFE | 4 µg |
| SFA 16:0 | 0.8 g |
| SFA 18:0 | 0.4 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 1.5 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t,t | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.3 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.1 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.5 g |
| PUFA 18:2 n-6 c,c | 0.3 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Lean Protein Powerhouse
Supplies 21.4g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- serving (3 oz)85 g
- roast rump2970 g
Compare Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted with Category Peers
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted vs Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted
Compared to Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted, Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted has 0% less protein and 0% higher calories per 100g.
Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted vs Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, round, tip round, roast, separable lean only, trimmed to 0" fat, select, raw, Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted has 0% more 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 only, heated, roasted?
A standard 100-gram serving of Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted contains 121 calories (506 kJ), alongside 21.4g of protein, 0.9g of carbohydrates, and 3.6g of fat.
In common serving sizes:- 85g (serving (3 oz)): ~103 kcal
- 2970g (roast rump): ~3594 kcal
Is Pork, cured, ham -- water added, rump, bone-in, separable lean only, heated, roasted suitable for a keto or low-carb diet?
Yes. With only 0.9g of net carbs per 100g (0.9g total carbohydrates minus 0g dietary fiber), Pork, cured, ham -- water added, rump, bone-in, separable lean only, 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 only, 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 only, heated, roasted are:
- Selenium: 27.5 µg (50% of your daily value)
- Sodium: 1150 mg (50% of your daily value)
- Vitamin B6: 0.434 mg (26% 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 167915).