Meat • Deep Nutrition Analytics
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated is a meat providing 179 kcal per 100g serving, primarily fueled by fat (12.1g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. It contributes substantial micronutrient density, highlighted by Selenium at 65% of the standard daily value (36 µg). A higher calorie density (1.8 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 16.1 g
- Carbohydrates
- 1.4 g
- Fat
- 12.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated supplies 16.1g of protein per 100g, accounting for approximately 36% 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 | 16.1 g |
| Total lipid (fat) | 12.1 g |
| Carbohydrate, by difference | 1.4 g |
| Total Sugars | 0.9 g |
| Energy | 179 kcal |
| Energy | 749 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 36 µg |
| Sodium | 990 mg |
| Vitamin B12 | 0.5 µg |
| Phosphorus | 205 mg |
| Zinc | 1.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 34 IU |
| Vitamin A, RAE | 10 µg |
| Vitamin B-12 | 0.5 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 205 mg |
| Sodium, Na | 990 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 9 mg |
| Potassium, K | 213 mg |
| Zinc, Zn | 1.6 mg |
| Selenium, Se | 36 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 10 µg |
| Tocopherol, delta | 0 mg |
| Tocotrienol, gamma | 0 mg |
| Folate, food | 1 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.7 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.5 g |
| Alanine | 1 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.9 g |
| Proline | 0.7 g |
| Hydroxyproline | 0.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 1 µg |
| Cholesterol | 58 mg |
| Ash | 2.9 g |
| Fructose | 0.1 g |
| Water | 67.5 g |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.4 mg |
| Choline, total | 72.4 mg |
| Sucrose | 0.2 g |
| Glucose | 0.5 g |
| Betaine | 2.9 mg |
| Isoleucine | 0.7 g |
| Leucine | 1.3 g |
| Lysine | 1.3 g |
| Cystine | 0.2 g |
| Valine | 0.8 g |
| Arginine | 1 g |
| Histidine | 0.7 g |
| Aspartic acid | 1.4 g |
| Serine | 0.6 g |
| Folate, DFE | 1 µg |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.1 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 | 5.5 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 20:2 n-6 c,c | 0.1 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 4 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.3 g |
| SFA 17:0 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz rump85 g
- lb rump454 g
Compare Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated with Category Peers
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated vs Turkey, ground, 85% lean, 15% fat, raw
Compared to Turkey, ground, 85% lean, 15% fat, raw, Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated has 5% less protein and 1% lower calories per 100g.
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated vs Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw
Compared to Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw, Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated has 16% less protein and 1% 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, unheated?
A standard 100-gram serving of Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated contains 179 calories (749 kJ), alongside 16.1g of protein, 1.4g of carbohydrates, and 12.1g of fat.
In common serving sizes:- 85g (oz rump): ~152 kcal
- 454g (lb rump): ~812 kcal
Is Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated suitable for a keto or low-carb diet?
Yes. With only 1.4g of net carbs per 100g (1.4g total carbohydrates minus 0g dietary fiber), Pork, cured, ham and water product, 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 and water product, 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 and water product, rump, bone-in, separable lean and fat, unheated are:
- Selenium: 36 µg (65% of your daily value)
- Sodium: 990 mg (43% of your daily value)
- Vitamin B12: 0.53 µg (22% 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 169163).