Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)
Whole food · Pork Products
Photo: Wikipedia
This is the lean, raw meat from the rump half of a pork leg, prized for its deep, savory flavor and firm, dense texture that becomes tender when cooked properly. It's an exceptionally high-protein, low-fat cut, making it a powerhouse for muscle-building and lean meal prep. Its mild, clean pork taste serves as a versatile canvas for bold marinades and slow-cooking methods.
💚 Why it's loved
People love this cut for its incredible lean-to-meat ratio and its ability to absorb flavors from rubs, brines, and marinades. It's the classic choice for making a traditional, juicy roasted ham or a flavorful, sliceable centerpiece for family meals.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become dry and tough if overcooked or not prepared with moisture. To counteract this, use slow, moist-heat cooking methods like braising or glazing, or marinate it beforehand to add flavor and tenderness. Always use a meat thermometer to avoid overcooking.
Key benefits
- Excellent source of complete protein (21.8g per 100g)
- Very low in fat (2.93g per 100g), especially saturated fat
- Naturally carbohydrate-free, suitable for low-carb diets
- Rich in B vitamins like thiamine (B1) and niacin (B3)
- Provides essential minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'rump half' of the ham is considered the leaner, more uniform section compared to the 'shank half,' making it the preferred cut for neat, even slices on a holiday table.
Full nutrition (scales with serving)
| Water | 74.8 g |
| Energy | 120 kcal |
| Energy | 500 kj |
| Protein | 21.8 g |
| Total lipid (fat) | 2.9 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 | 0.67 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 359 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.34 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 75.0 mg |
| Betaine | 2.9 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 11.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 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 | 0.95 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.59 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.31 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 18:1 c | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:2 n-6 c,c | 0.51 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 62.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.96 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.60 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.86 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.89 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.99 g |
| Proline | 0.88 g |
| Serine | 0.91 g |
| Hydroxyproline | 0.08 g |
FAQ
How is this different from a ham steak?
A ham steak is typically cut from a cured and often smoked ham, while this is the fresh, raw, uncured leg meat. The preparation, flavor, and cooking time are very different.
What's the best way to cook it to keep it moist?
For moistness, slow cooking is key. Try braising it in a flavorful liquid (like broth, wine, or apple cider) at a low temperature, or roast it while basting frequently and using a glaze. Brining it overnight in salt water also helps retain moisture.
Is this the same as 'pork loin'?
No. Pork loin comes from the back of the pig and is a different muscle. Pork leg (ham) is from the hind leg, is larger, and has a slightly different texture and flavor profile.