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[N]extrient

Pork Fresh Leg (ham) Rump Half (Cooked, Roasted)

SR Legacy·Comprehensive Reference Data

Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted

Pork Products

A 100g serving covers 54% of the daily recommended Protein, making Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (27g), fat (10.3g), and carbohydrates (0g) per 100g. Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) packs 209 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 77mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories209KCAL
Protein27G
Fat10.3G
Carbs0G
Fiber0G

Calorie Distribution

201kcal
  • Protein54%27 g
  • Fat46%10.3 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water61.9G
Energy209KCAL
Protein27.0G
Total lipid (fat)10.3G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol85.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.49MG
Riboflavin0.38MG
Niacin7.4MG
Vitamin B-60.50MG
Folate, total0UG
Vitamin B-120.67UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.27MG
Vitamin D (D2 + D3)0.40UG
Vitamin K (phylloquinone)0UG
Calcium, Ca16.0MG
Iron, Fe0.90MG
Magnesium, Mg25.0MG
Phosphorus, P255MG
Potassium, K416MG
Sodium, Na77.0MG
Zinc, Zn2.3MG
Copper, Cu0.11MG
Manganese, Mn0.02MG
Selenium, Se25.0UG
Energy873kJ
Ash1.2G
Pantothenic acid0.86MG
Folic acid0UG
Folate, food0UG
Folate, DFE0UG
Choline, total92.8MG
Betaine3.6MG
Vitamin B-12, added0UG
Retinol3.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU10.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units17.0IU
Vitamin D3 (cholecalciferol)0.40UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated3.4G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.005G
SFA 12:00.005G
SFA 14:00.12G
SFA 15:00.004G
SFA 16:02.1G
SFA 17:00.03G
SFA 18:01.1G
SFA 20:00.01G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated4.3G
MUFA 14:10.001G
MUFA 15:10G
MUFA 16:10.21G
MUFA 17:10G
MUFA 18:14.0G
MUFA 18:1 c4.0G
MUFA 20:10.07G
MUFA 22:10G
MUFA 22:1 c0G
Fatty acids, total polyunsaturated2.2G
PUFA 18:21.9G
PUFA 18:2 n-6 c,c1.9G
PUFA 18:30.08G
PUFA 18:3 n-3 c,c,c (ALA)0.08G
PUFA 18:3 n-6 c,c,c0.002G
PUFA 18:3i0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.07G
PUFA 20:30.007G
PUFA 20:40.09G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0.009G
PUFA 22:6 n-3 (DHA)0.002G
Fatty acids, total trans0.09G
Fatty acids, total trans-monoenoic0.07G
TFA 18:1 t0.07G
TFA 18:2 t not further defined0.01G
Fatty acids, total trans-polyenoic0.01G
Tryptophan0.32G
Threonine1.2G
Isoleucine1.3G
Leucine2.2G
Lysine2.4G
Methionine0.74G
Cystine0.30G
Phenylalanine1.1G
Tyrosine1.1G
Valine1.4G
Arginine1.7G
Histidine1.1G
Alanine1.5G
Aspartic acid2.5G
Glutamic acid4.1G
Glycine1.2G
Proline1.1G
Serine1.1G
Hydroxyproline0.09G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)17823g8.8g0g
cup, diced (135g)28236.5g13.9g0g

Scaled from Pork Fresh Leg (ham) Rump Half (Cooked, Roasted)'s per-100g values using USDA portion data.

More in Pork Products

Pork Fresh Loin Sirloin (chops or Roasts) Boneless (Raw)

121 kcal22.8g protein

Pork Fresh Loin Sirloin (chops or Roasts) Boneless (Raw)

133 kcal22.5g protein

Pork Cured Ham Extra Lean and Regular (Canned, Roasted)

167 kcal20.9g protein

Pork Fresh (Cooked)

235 kcal26.1g protein

Pork Fresh (Cooked)

211 kcal29.5g protein

Pork Fresh Variety Meats and By-products Stomach Simmered (Cooked)

157 kcal21.4g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pork Fresh Loin Blade (roasts) Boneless (Cooked, Roasted)

199 kcal26.48g protein

Pork Fresh Loin Country-style Ribs Boneless (Cooked, Roasted)

219 kcal29.2g protein

Pork Fresh Loin Top Loin (roasts) Boneless (Raw)

166 kcal21.34g protein

Chicken Leg Meat and Skin (Cooked, Roasted)

184 kcal24.03g protein

Pork Fresh Loin Country-style Ribs Boneless (Cooked, Broiled)

216 kcal27.83g protein

Pork Fresh Loin Center Rib (chops) Boneless (Cooked, Braised)

211 kcal27.95g protein

Nutrient Highlights

  • Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) is a excellent source of Protein (54% DV) — see top foods ranked by Protein
  • Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) is a excellent source of Zinc (21% DV) — see top foods ranked by Zinc

Dietary Considerations

  • With 416mg of potassium per 100g, individuals on a renal diet should moderate their intake of Pork Fresh Leg (ham) Rump Half (Cooked, Roasted). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) is naturally low in sodium at 77mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Leg (ham) Rump Half (Cooked, Roasted) fits well in high-protein, low-carb eating patterns with 27.0g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top 10% (#826 of 8,262)
  • Vitamin D: top 11% (#909 of 8,262)
  • Potassium: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories209
% Daily Value*
Total Fat 10.3G13%
Cholesterol 85.0MG28%
Sodium 77.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 27.0G54%
Vitamin D 0.40UG2%
Calcium 16.0MG1%
Iron 0.90MG5%
Potassium 416MG9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167815.

View on USDA FoodData Central →