Pork, cured, ham, rump, bone-in, separable lean and fat, unheated
FDC ID: 168367
At a glance
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated is a calorie-dense food in the Pork Products category, providing 176 kcal per 100g. Each 100g supplies 22.3g of protein, 9.4g of fat, 0.5g of carbohydrates. It is an especially good source of copper (85% of the Daily Value), protein (45% of the Daily Value), thiamin (40% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
176
kcal
Protein
22.3
g
Total Fat
9.4
g
Total Carbohydrate
0.5
g
Dietary Fiber
0
g
Nutrition profile of Pork, cured, ham, rump, bone-in, separable lean and fat, unheated
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated provides about 176 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Copper 85%aids iron use and the formation of red blood cells and collagen
- Protein 45%builds and repairs muscle, organs, enzymes and hormones
- Thiamin 40%helps convert carbohydrates into energy and supports nerve function
- Niacin 40%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people building muscle or aiming to preserve muscle mass with age
- ✓people on carb-heavy diets or who tire easily
Things to keep in mind
- !Sodium is high — about 1.8g 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 | 176 kcal | 50 kcal | 150 kcal | 199 kcal |
| Protein | 22.3 g | 6.3 g | 18.9 g | 25.2 g |
| Fat | 9.4 g | 2.7 g | 8.0 g | 10.6 g |
| Carbs | 0.5 g | 0.1 g | 0.4 g | 0.6 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 | 176 kcal | 8.8% | |
| Water | 65.19 g | — | |
| Protein | 22.27 g | 44.5% | |
| Cholesterol | 62 mg | 20.7% | |
| Total Fat | 9.38 g | 12.0% | |
| Total Carbohydrate | 0.52 g | 0.2% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 722 mg | 31.4% | |
| Potassium | 358 mg | 7.6% | |
| Calcium | 7 mg | 0.5% | |
| Magnesium | 22 mg | 5.2% | |
| Phosphorus | 251 mg | 20.1% | |
| Iron | 1.01 mg | 5.6% | |
| Zinc | 2.42 mg | 22.0% | |
| Copper | 0.77 mg | 85.4% | |
| Manganese | 0.02 mg | 1.0% | |
| Selenium | 20.60 μg | 37.5% | |
| Retinol | 2 μg | — | |
| Vitamin A | 2 μgRAE | 0.2% | |
| Vitamin E | 0.32 mg | 2.1% | |
| Vitamin K | 1.20 μg | 1.0% | |
| Thiamin | 0.48 mg | 40.2% | |
| Riboflavin | 0.20 mg | 15.3% | |
| Niacin | 6.42 mg | 40.1% | |
| Vitamin B6 | 0.47 mg | 27.8% | |
| Vitamin B12 | 0.53 μg | 22.1% | |
| Folate | 1 μg | 0.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Pork, cured, ham, rump, bone-in, separable lean and fat, unheated have?
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated has 176 kcal (calories) per 100g.
How much protein, fat, and carbs are in Pork, cured, ham, rump, bone-in, separable lean and fat, unheated?
Per 100g, Pork, cured, ham, rump, bone-in, separable lean and fat, unheated provides 22.3g protein, 9.4g fat, 0.5g carbohydrates.
How many calories are in 3 oz of Pork, cured, ham, rump, bone-in, separable lean and fat, unheated?
A 3 oz (85g) serving of Pork, cured, ham, rump, bone-in, separable lean and fat, unheated has about 150 kcal and 18.9g of protein, converted from the per-100g USDA values.
Is Pork, cured, ham, rump, bone-in, separable lean and fat, unheated a good source of protein?
Yes — Pork, cured, ham, rump, bone-in, separable lean and fat, unheated provides 22.3g of protein per 100g, which makes it a practical protein source.
What nutrients is Pork, cured, ham, rump, bone-in, separable lean and fat, unheated high in?
Per 100g, Pork, cured, ham, rump, bone-in, separable lean and fat, unheated is a notable source of Copper (about 85% of the Daily Value), Protein (about 45% of the Daily Value), Thiamin (about 40% of the Daily Value).
What is the source of this nutrition data for Pork, cured, ham, 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)