Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated: Nutrition Facts
Generic food Meat
Pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated contains 179 kcal per 100 g. A typical serving of 1 lb rump (454 g) provides about 812 kcal.
Roughly 61% of its calories come from fat, with 36% from protein and 3% from carbohydrates (estimated with general energy factors).
That is close to the median for pork products on FoodFactly (180 kcal per 100 g).
100 g provides 65% of the Daily Value for selenium, 24% of the Daily Value for Niacin (B3) and 23% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 179 kcal | |
| Total fat C | 12.1 g | 16% |
| Saturated fat C | 4 g | 20% |
| Trans fat C | 0.096 g | |
| Cholesterol C | 58 mg | 19% |
| Sodium C | 990 mg | 43% |
| Total carbohydrates C | 1.4 g | 0.5% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.88 g | |
| Protein C | 16.1 g | 32% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin E C | 0.28 mg | 2% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.27 mg | 23% |
| Riboflavin (B2) C | 0.19 mg | 14% |
| Niacin (B3) C | 3.8 mg | 24% |
| Pantothenic acid (B5) C | 0.44 mg | 9% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 C | 0.53 µg | 22% |
| Choline C | 72.4 mg | 13% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.64 mg | 4% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 205 mg | 16% |
| Potassium C | 213 mg | 5% |
| Zinc C | 1.6 mg | 14% |
| Copper C | 0.11 mg | 13% |
| Manganese C | 0.022 mg | 1% |
| Selenium C | 36 µg | 65% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 36%
- Carbohydrates 3%
- Fat 61%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein16.1 gin the lowest quarter of pork products (median 22 g)
- Sugars0.88 gin the top quarter of pork products (median 0 g)
- Fat12.1 gabove the median for pork products (median 9.2 g)
- Saturated fat4 gabove the median for pork products (median 2.9 g)
- Sodium990 mgin the top quarter of pork products (median 87 mg)
- Protein per 100 kcal9 gprotein density, useful for comparing foods with different calorie levels
- Water67.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.5 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Sugars and starch (6)
| Sucrose C | 0.22 g |
|---|---|
| Glucose C | 0.51 g |
| Fructose C | 0.15 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose C | 0 g |
Amino acids (19)
| Tryptophan C | 0.15 g |
|---|---|
| Threonine C | 0.71 g |
| Isoleucine C | 0.72 g |
| Leucine C | 1.3 g |
| Lysine C | 1.3 g |
| Methionine C | 0.38 g |
| Cystine C | 0.18 g |
| Phenylalanine C | 0.64 g |
| Tyrosine C | 0.52 g |
| Valine C | 0.81 g |
| Arginine C | 1 g |
| Histidine C | 0.7 g |
| Alanine C | 0.95 g |
| Aspartic acid C | 1.4 g |
| Glutamic acid C | 2.3 g |
| Glycine C | 0.87 g |
| Proline C | 0.7 g |
| Serine C | 0.63 g |
| Hydroxyproline C | 0.12 g |
Individual fatty acids (28)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 2.5 g |
| SFA 18:0 C | 1.2 g |
| SFA 20:0 C | 0.019 g |
| MUFA 18:1 C | 5.1 g |
| PUFA 18:3 C | 0.064 g |
| PUFA 20:4 C | 0.052 g |
| SFA 22:0 C | 0.015 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.27 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.088 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0 g |
| SFA 17:0 C | 0.032 g |
| PUFA 20:2 n-6 c,c C | 0.061 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0 g |
| MUFA 15:1 C | 0 g |
Carotenoids (13)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 10 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0.02 mg |
| Tocopherol, gamma C | 0.07 mg |
| Tocopherol, delta C | 0.01 mg |
| Tocotrienol, alpha C | 0.03 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0.02 mg |
| Tocotrienol, delta C | 0 mg |
Other components (14)
| Water C | 67.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 2.9 g |
| Theobromine C | 0 mg |
| Energy C | 749 kJ |
| Vitamin A, IU C | 34 IU |
| Vitamin K (Menaquinone-4) C | 0 µg |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 1 µg |
| Betaine C | 2.9 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pork
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oscar Mayer, Ham (chopped with natural juice) | 180 | 16.3 g | 3.7 g | 11.2 g |
| Headcheese, pork | 157 | 13.8 g | 0 g | 10.9 g |
| Head cheese | 157 | 13.8 g | 0 g | 10.9 g |
| Honey roll sausage, beef | 182 | 18.6 g | 2.2 g | 10.5 g |
| Ham, sliced | 164 | 16.6 g | 3.6 g | 8.8 g |
| Luncheon slice, meatless-beef, chicken, salami or turkey | 189 | 17.8 g | 4.4 g | 11.1 g |
| Lebanon bologna, beef | 172 | 19 g | 0.44 g | 10.4 g |
| Turkey or chicken sausage | 193 | 19.6 g | 1.1 g | 12.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pork?
100 g of pork has 179 kcal. 1 lb rump (454 g): about 812 kcal. 3 oz rump (85 g): about 152 kcal.
Is pork high in protein?
Pork contains 16.1 g of protein per 100 g (32% of the 50 g Daily Value), or 73 g in 1 lb rump (454 g). About 36% of its calories come from protein. Compared with other pork products, that is in the lowest quarter (median 22 g).
How many carbs are in pork?
Pork has 1.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0.88 g of sugars.
How much fat is in pork?
Pork contains 12.1 g of fat per 100 g, of which 4 g is saturated (20% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (65% DV), Niacin (B3) (24% DV), Thiamin (B1) (23% DV), Vitamin B12 (22% DV) and phosphorus (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 990 mg of sodium, 43% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, cured, ham and water product, rump, bone-in, separable lean and fat, unheated has 179 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169163. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.