Pork, fresh, leg (ham), rump half, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a primal cut from the upper rear leg of the pig, prized for its balance of lean meat and a cap of fat. When raw, it has a deep rosy-pink color, a firm, dense texture, and a clean, subtly sweet pork flavor. Nutritionally, it's a powerhouse of high-quality protein with a moderate amount of fat for richness and satiety.
💚 Why it's loved
People love this cut for its incredible versatility and satisfying flavor. It can be transformed into everything from a juicy Sunday roast to tender stir-fry strips, making it a reliable centerpiece for family meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The fat content, while flavorful, can be a concern for those monitoring saturated fat intake. To counteract this, trim excess external fat before cooking and use moist-heat methods like braising to render out some fat. Pairing it with fiber-rich vegetables like roasted Brussels sprouts or a vinegar-based slaw can balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential B vitamins like thiamine (B1) and niacin (B3).
- Rich in minerals such as zinc, phosphorus, and selenium.
- The fat content aids in the absorption of fat-soluble vitamins.
- Versatile cut suitable for both quick-cooking and slow-roasting methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'rump half' of the ham is often considered the meatiest and most uniform part of the leg, making it the preferred choice for creating the classic, picture-perfect spiral-sliced holiday ham.
Full nutrition (scales with serving)
| Water | 68.6 g |
| Energy | 182 kcal |
| Energy | 763 kj |
| Protein | 20.3 g |
| Total lipid (fat) | 10.6 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 216 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 19.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.31 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 69.6 mg |
| Betaine | 2.7 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 18.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.13 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.2 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:2 n-6 c,c | 1.9 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.07 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.80 g |
| Valine | 1.0 g |
| Arginine | 1.3 g |
| Histidine | 0.82 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.92 g |
| Proline | 0.82 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.07 g |
FAQ
What's the best way to keep this cut moist when cooking?
For lean cuts like this, avoid overcooking. Use a meat thermometer to pull it from heat at 145°F (63°C) followed by a rest. For larger roasts, brining or using a slow-roasting method with a pan of water helps retain moisture.
Is this the same as a 'ham'?
Yes, this is a fresh, uncured, and unsmoked leg of pork. What is typically called 'ham' has been cured with salt, sugar, and often smoked or cooked, which changes its flavor, color, and texture.
How does the fat content affect cooking?
The marbling and fat cap baste the meat as it cooks, adding flavor and preventing dryness. When searing, the fat will render, providing its own cooking oil. For a leaner dish, trim the fat cap before cooking.