Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated
FDC ID: 168348
At a glance
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated is a calorie-dense food in the Pork Products category, providing 172 kcal per 100g. Each 100g supplies 14.0g of protein, 12.5g of fat, 0.8g of carbohydrates. It is an especially good source of selenium (48% of the Daily Value), sodium (47% of the Daily Value), niacin (30% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
172
kcal
Protein
14.0
g
Total Fat
12.5
g
Total Carbohydrate
0.8
g
Dietary Fiber
0
g
Nutrition profile of Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated provides about 172 kcal per 100g, a fairly high energy density. Nutritionally it is a solid protein source, low in carbohydrates.
Key nutrients and what they do
- Selenium 48%is part of antioxidant enzymes that protect cells from oxidation
- Niacin 30%supports energy metabolism and skin/mucosal health
- Protein 28%builds and repairs muscle, organs, enzymes and hormones
- Vitamin B12 21%is essential for red blood cell formation and nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people building muscle or aiming to preserve muscle mass with age
Things to keep in mind
- !Sodium is high — about 2.7g of salt equivalent per 100g. Watch portions if you are reducing salt.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 172 kcal | 49 kcal | 146 kcal | 194 kcal |
| Protein | 14.0 g | 4.0 g | 11.9 g | 15.8 g |
| Fat | 12.5 g | 3.5 g | 10.6 g | 14.1 g |
| Carbs | 0.8 g | 0.2 g | 0.7 g | 0.9 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Pork Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 172 kcal | 8.6% | |
| Water | 69.49 g | — | |
| Protein | 13.99 g | 28.0% | |
| Cholesterol | 54 mg | 18.0% | |
| Total Fat | 12.50 g | 16.0% | |
| Total Carbohydrate | 0.80 g | 0.3% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 1069 mg | 46.5% | |
| Potassium | 199 mg | 4.2% | |
| Calcium | 6 mg | 0.5% | |
| Magnesium | 15 mg | 3.6% | |
| Phosphorus | 218 mg | 17.4% | |
| Iron | 1.02 mg | 5.7% | |
| Zinc | 1.33 mg | 12.1% | |
| Copper | 0.09 mg | 10.2% | |
| Manganese | 0.02 mg | 1.0% | |
| Selenium | 26.40 μg | 48.0% | |
| Retinol | 10 μg | — | |
| Vitamin A | 10 μgRAE | 1.1% | |
| Vitamin E | 0.27 mg | 1.8% | |
| Vitamin K | 0 μg | 0.0% | |
| Thiamin | 0.23 mg | 19.6% | |
| Riboflavin | 0.18 mg | 13.7% | |
| Niacin | 4.82 mg | 30.1% | |
| Vitamin B6 | 0.25 mg | 14.8% | |
| Vitamin B12 | 0.50 μg | 20.8% | |
| Folate | 2 μg | 0.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated per 100g?
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated has 172 kcal (calories) per 100g.
What are the macros in Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated?
Per 100g, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated provides 14.0g protein, 12.5g fat, 0.8g carbohydrates.
How many calories are in 3 oz of Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated?
A 3 oz (85g) serving of Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated has about 146 kcal and 11.9g of protein, converted from the per-100g USDA values.
What vitamins and minerals does Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated provide?
Per 100g, Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated is a notable source of Selenium (about 48% of the Daily Value), Niacin (about 30% of the Daily Value), Protein (about 28% of the Daily Value).
Is Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated high in sodium?
Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated contains 1069mg of sodium per 100g. The FDA Daily Value for sodium is 2,300mg, so portion size matters if you are watching salt intake.
What is the source of this nutrition data for Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)