Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a hearty, bone-in cut of cured ham, roasted to bring out a savory, salty-sweet flavor with a tender yet substantial texture. The rump portion offers a satisfying balance of lean meat and a thin layer of fat, delivering a protein-rich, low-carb meal. At 186 kcal per 100g, it's a nutrient-dense choice for those seeking a flavorful, traditional protein source.
Calorie split: 42% protein · 2% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and the satisfying, melt-in-your-mouth texture of roasted ham. It's a cultural staple in holiday meals and comfort food, often associated with family gatherings and festive traditions.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from curing can be a concern for those monitoring blood pressure or fluid retention. To counteract this, pair it with potassium-rich vegetables like spinach or sweet potatoes, and practice portion control (e.g., 100g servings). Additionally, the fat content, while moderate, may require mindful eating for those on strict low-fat diets; opt for trimming visible fat before roasting.
Key benefits
- High-quality protein source (19.46g per 100g) for muscle maintenance and satiety.
- Very low carbohydrate content (1.15g per 100g), suitable for low-carb diets.
- Provides essential B vitamins like B1 (thiamine) and B6 for energy metabolism.
- Contains minerals such as phosphorus and selenium for bone and immune health.
- The roasting process enhances flavor without adding extra fats or sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The rump cut of ham was historically prized for its balance of lean meat and fat, making it a favorite for roasting in 19th-century American households, where it was often the centerpiece of Sunday dinners.
Full nutrition (USDA data · scales with serving)
| Water | 64.6 g |
| Energy | 186 kcal |
| Energy | 777 kj |
| Protein | 19.5 g |
| Total lipid (fat) | 11.5 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 1.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.0 g |
| Sucrose | 0.27 g |
| Glucose | 0.58 g |
| Fructose | 0.18 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 1181 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 39.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 80.4 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.47 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.06 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 5.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 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 | 0.14 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.27 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.9 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.06 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 0.09 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.86 g |
| Isoleucine | 0.87 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.46 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.63 g |
| Valine | 0.98 g |
| Arginine | 1.2 g |
| Histidine | 0.85 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.0 g |
| Proline | 0.84 g |
| Serine | 0.76 g |
| Hydroxyproline | 0.13 g |
FAQ
Is this ham suitable for a low-carb diet?
Yes, with only 1.15g of carbs per 100g, it's an excellent low-carb protein option.
How should I store leftover roasted ham?
Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 2 months.
What's the best way to reheat this ham without drying it out?
Reheat in a covered dish with a splash of water or broth at 325°F (165°C) for 10-15 minutes to retain moisture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.86 kcal/g · 42% calories from protein · 0.0 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.