Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a lean, bone-in cut of cured pork rump, often sold as a ready-to-eat or heat-and-serve product. It offers a firm, meaty texture with a clean, salty-sweet ham flavor profile. Nutritionally, it's a high-protein, low-fat, and very low-carb option.
Calorie split: 67% protein · 5% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, savory ham flavor and satisfying chew, making it a versatile staple for sandwiches, salads, and charcuterie boards. Its convenience as a pre-cooked protein is a major draw for busy weeknight meals.
⚠️ Watch-outs & how to enjoy it better
As a cured product, it is typically high in sodium, which can be a concern for those managing blood pressure. To counteract this, rinse slices under water briefly before use, pair it with potassium-rich foods like leafy greens or avocado, and practice portion control. It also contains added sugars, so those monitoring blood sugar should be mindful of serving size.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in fat and carbohydrates, suitable for low-carb diets.
- Provides essential minerals like zinc and selenium.
- Convenient, pre-cooked protein source for quick meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'water product' designation in the name legally means the ham has been enhanced with a water solution to increase juiciness and weight, a common practice in commercial ham production.
Full nutrition (USDA data · scales with serving)
| Water | 74.3 g |
| Energy | 107 kcal |
| Energy | 448 kj |
| Protein | 17.9 g |
| Total lipid (fat) | 3.4 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 1.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.97 g |
| Sucrose | 0.27 g |
| Glucose | 0.53 g |
| Fructose | 0.18 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 218 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 1070 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 40.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 81.3 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 32.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.01 mg |
| Vitamin K (phylloquinone) | 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 | 1.1 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 | 0.69 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.35 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.46 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:2 n-6 c,c | 0.36 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 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 | 0.04 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 58.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.80 g |
| Isoleucine | 0.81 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.43 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.72 g |
| Tyrosine | 0.58 g |
| Valine | 0.91 g |
| Arginine | 1.1 g |
| Histidine | 0.78 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.94 g |
| Proline | 0.77 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.12 g |
FAQ
Is this the same as a fresh ham roast?
No. This is a cured and processed product, meaning it has been treated with salt, sugar, and often sodium nitrite for preservation and flavor. A fresh ham roast is raw and unprocessed.
Do I need to cook it before eating?
It is typically fully cooked during the curing process. You can eat it cold, but it's often heated to enhance flavor and texture. Always check the packaging for specific preparation instructions.
What's the best way to store leftovers?
Wrap tightly in plastic wrap or store in an airtight container in the refrigerator for 3-5 days. For longer storage, freeze slices separated by parchment paper for up to 2 months.
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 1.07 kcal/g · 67% 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: 4.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.