Pork, cured, ham with natural juices, rump, bone-in, separable lean only, unheated
Whole food · Pork Products
Photo: Wikipedia
This is a lean, bone-in cut of cured pork rump, prized for its firm, dense texture and deep, savory flavor with a clean, salty finish. Its exceptionally low fat content (3.47g) and high protein (22.71g) per 100g make it a powerhouse for muscle maintenance. The natural juices enhance its succulence, keeping the lean meat from being dry.
Calorie split: 73% protein · 1% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, concentrated pork flavor that forms the backbone of many classic dishes. Its versatility allows it to be sliced thin for sandwiches, diced into hearty soups, or served as a substantial main course.
⚠️ Watch-outs & how to enjoy it better
As a cured meat, it is high in sodium, which can be a concern for those managing blood pressure. To mitigate this, pair it with potassium-rich foods like leafy greens or potatoes, and rinse slices before cooking if desired. The curing process also involves nitrates/nitrites, so moderation is key.
Key benefits
- Excellent source of complete protein for muscle repair.
- Very low in carbohydrates and sugar, suitable for low-carb diets.
- Provides essential B vitamins like thiamine (B1) and niacin (B3).
- Contains minerals such as phosphorus and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'rump' cut comes from the hind leg, and curing this specific bone-in section helps preserve the meat while the bone adds flavor during long, slow cooking.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 122 kcal |
| Energy | 512 kj |
| Protein | 22.7 g |
| Total lipid (fat) | 3.5 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 0.43 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.43 g |
| Sucrose | 0.06 g |
| Glucose | 0.22 g |
| Fructose | 0.16 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 893 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 41.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.23 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 102 mg |
| Betaine | 2.8 mg |
| Vitamin B-12 | 0.51 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 | 34.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 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 | 1.2 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 | 0.75 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.34 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.45 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 | 0.01 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 | 0.03 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 | 68.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 1.0 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.54 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.74 g |
| Valine | 1.1 g |
| Arginine | 1.5 g |
| Histidine | 0.99 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.2 g |
| Proline | 0.97 g |
| Serine | 0.89 g |
| Hydroxyproline | 0.15 g |
FAQ
What's the difference between this and regular cooked ham?
This is a cured, unheated product, meaning it has been preserved with salt and other agents but not fully cooked. It must be heated to a safe internal temperature before eating, unlike pre-cooked ham.
How should I store it?
Keep it tightly wrapped in its original packaging or in an airtight container in the refrigerator. It can also be frozen for 1-2 months for longer storage.
Can I eat it cold?
No, because it is 'unheated,' it must be cooked thoroughly to an internal temperature of at least 145°F (63°C) to ensure safety.
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 1.22 kcal/g · 74% calories from protein · 0.0 g fiber · 0.4 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: 2.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.