Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top rear of the pork leg, roasted to a tender, juicy finish with a mild, savory flavor. Its texture is fine-grained and lean, making it a high-protein, low-fat centerpiece for a meal. With nearly 29 grams of protein and under 5 grams of fat per 100g, it's a powerhouse for muscle maintenance without excess calories.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love its clean, meaty flavor that acts as a perfect canvas for marinades, rubs, and gravies. Its versatility allows it to be sliced thin for sandwiches, cubed for stews, or served as a classic Sunday roast centerpiece.
⚠️ Watch-outs & how to enjoy it better
Being a lean cut, it can dry out easily if overcooked, leading to a tough texture. Those monitoring sodium should be cautious with pre-brined or seasoned versions. To counteract dryness, use a meat thermometer to pull it at 145°F (63°C) internal temp and let it rest. For sodium, choose unseasoned cuts and control seasoning yourself.
Key benefits
- Excellent source of complete protein for muscle repair.
- Very low in carbohydrates, suitable for low-carb diets.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3).
- Good source of minerals like selenium and phosphorus.
- Lean cut helps manage overall fat intake.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'rump half' of the ham is sometimes called the 'round' in butchery, and it's the section that produces the classic, uniformly round slices seen on a holiday platter.
Full nutrition (USDA data · scales with serving)
| Water | 65.8 g |
| Energy | 165 kcal |
| Energy | 690 kj |
| Protein | 28.9 g |
| Total lipid (fat) | 4.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 273 mg |
| Potassium, K | 425 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 26.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.41 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 99.2 mg |
| Betaine | 3.8 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 12.0 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 | 1.5 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 | 0.05 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.92 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.48 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 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 | 1.8 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:2 n-6 c,c | 0.92 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 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 | 0.03 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 18:1 t | 0.03 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.79 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
How do I prevent roasted pork rump from drying out?
Brine it beforehand, roast at a moderate temperature (325-350°F), and use a meat thermometer to remove it at 145°F. Letting it rest for 10-15 minutes before slicing is crucial for juiciness.
Is this a good cut for meal prep?
Yes, it's excellent. Slice or cube the cooled roasted meat and store it for quick additions to salads, wraps, or grain bowls throughout the week.
How does it compare nutritionally to pork tenderloin?
They are very similar, both being lean cuts. Pork tenderloin is slightly leaner and more tender, while the roasted rump half can have a bit more marbling and a richer flavor.
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 1.65 kcal/g · 70% calories from protein · 0.0 g fiber · 0.0 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: 0.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.