Ham (pork rump) (cured, roasted, bone-in, separable lean and fat) nutrition facts
Per 1 serving (3 oz) · 85 g
of a 2,000 cal day
- Protein20g54% of calories
- Carbs0.5g1% of calories
- Fat7.5g45% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Ham (pork rump) (cured, roasted, bone-in, separable lean and fat) (1 serving (3 oz), 85 g) has 151 calories, with 20 g of protein, 0.5 g of carbohydrates and 7.5 g of fat. Most of its energy comes from protein (54% of calories). It is high in protein (41% DV), thiamine (38% DV) and niacin (37% DV). Keep an eye on sodium and cholesterol, which provide 31% and 20% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Thiamine38%
- Niacin37%
- Vitamin B629%
- Vitamin B1222%
- Phosphorus32%
Good source of
10–19% of the daily value
- Riboflavin (B2)19%
- Pantothenic acid12%
- Choline14%
- Iron16%
Watch
20%+ of the daily value
- Sodium31%
- Cholesterol20%
Vitamins & minerals
Amounts for 1 serving (3 oz) (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 0 μg | 0% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 79 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6 mg | 1% |
| Iron | 1 mg | 16% |
| Potassium | 315 mg | 7% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 224 mg | 32% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 103% |
| Manganese | 0 mg | 1% |
| Selenium | 20 μg | 36% |
Full breakdown · 40 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 1 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Ham (pork shank) (cured, roasted, bone-in, separable lean and fat)191
- Ham (pork rump) (cured, roasted, bone-in, separable lean and fat)177
- Ham (pork shank) (cured, unheated, bone-in, separable lean and fat)177
- Ham (pork shank) (cured, roasted, bone-in, separable lean only)139
- Ham (pork rump) (cured, roasted, bone-in, separable lean only)132
- Ham (pork rump) (cured, unheated, bone-in, separable lean only)125
- Ham (pork shank) (cured, unheated, bone-in, separable lean only)125
Similar foods
39 calHam (pork shank) (cured, roasted, bone-in, separable lean only)1 oz−111 cal- 112 calHam (pork rump) (cured, roasted, bone-in, separable lean only)1 serving (3 oz)−38 cal
- 35 calHam (pork rump) (cured, unheated, bone-in, separable lean only)1 oz−115 cal
- 35 calHam (pork shank) (cured, unheated, bone-in, separable lean only)1 oz−115 cal
- 162 calHam (pork shank) (cured, roasted, bone-in, separable lean and fat)1 serving (3 oz)+12 cal
- 50 calHam (pork shank) (cured, unheated, bone-in, separable lean and fat)1 oz−100 cal
Burning 151 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Ham (pork rump) (cured, roasted, bone-in, separable lean and fat)?
One serving of Ham (pork rump) (cured, roasted, bone-in, separable lean and fat) (1 serving (3 oz)) has 151 calories, which works out to 177 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Is Ham (pork rump) (cured, roasted, bone-in, separable lean and fat) high in protein?
Yes. It has 20 g of protein per serving, and 54% of its calories come from protein (14 g of protein per 100 calories).
Is Ham (pork rump) (cured, roasted, bone-in, separable lean and fat) keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Ham (pork rump) (cured, roasted, bone-in, separable lean and fat)?
702 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham (pork rump) (cured, roasted, bone-in, separable lean and fat)?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
