Pork, cured, ham, rump, bone-in, separable lean and fat, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a classic bone-in cut from the rear leg of a cured ham, offering a rich, savory flavor with a tender, slightly firmer texture than other ham cuts. The lean meat is deeply seasoned during the curing process, while the attached fat cap provides moisture and a luxurious mouthfeel. Nutritionally, it's a powerhouse of protein with minimal carbohydrates.
💚 Why it's loved
People love it for its deep, savory umami flavor and satisfying, meaty texture that holds up well in both cold and hot preparations. It's a cornerstone of charcuterie boards and a versatile protein for everything from sandwiches to elegant main courses.
⚠️ Watch-outs & how to enjoy it better
As a cured meat, it is typically high in sodium, which can be a concern for those monitoring blood pressure or fluid retention. To counteract this, pair it with potassium-rich foods like leafy greens or fresh fruit, and be mindful of portion sizes. The fat content, while flavorful, also means it's calorie-dense.
Key benefits
- Excellent source of high-quality protein (22g per 100g)
- Very low in carbohydrates and sugars
- Provides essential B vitamins like thiamine and niacin
- Contains minerals such as zinc and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bone-in rump is considered one of the most flavorful cuts for making rich, gelatinous stock because the marrow and connective tissue break down during simmering.
Full nutrition (scales with serving)
| Water | 65.2 g |
| Energy | 176 kcal |
| Energy | 735 kj |
| Protein | 22.3 g |
| Total lipid (fat) | 9.4 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 0.52 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.06 g |
| Sucrose | 0.00 g |
| Glucose | 0.06 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 722 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.77 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 20.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.20 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 84.0 mg |
| Betaine | 5.7 mg |
| Vitamin B-12 | 0.53 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 | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.03 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.2 ug |
| Fatty acids, total saturated | 3.0 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 | 0.11 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.96 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.20 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.05 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.08 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 | 0.07 g |
| Cholesterol | 62.0 mg |
| Tryptophan | 0.21 g |
| Threonine | 0.99 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.53 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.72 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.97 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.2 g |
| Proline | 0.96 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.16 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between the lean and fat portions?
The lean is the muscular meat, dense with protein. The separable fat is the outer layer and marbling, which renders during cooking to add flavor and moisture but is high in saturated fat and calories.
Is this pre-cooked or raw?
This description specifies 'cured' and 'unheated,' meaning it has been preserved with salt and other agents but is not fully cooked. It must be cooked to a safe internal temperature before eating.
How does the bone affect cooking and flavor?
The bone acts as a natural heat conductor, helping the meat cook more evenly. It also adds significant depth of flavor to the meat and any surrounding juices or sauces during roasting.