Ham Rump

Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (3 oz) (85g)

Amount per serving

Calories

116

% Daily Value *

Total Fat 3.6g

5%

Saturated Fat 1.2g

6%

Trans Fat 0g

Cholesterol 61mg

20%

Sodium 732mg

32%

Total Carbohydrate 0.4g

0%

Dietary Fiber 0g

0%

Total Sugars 0.4g

Protein 20.5g

Vitamin D

Calcium 9mg

1%

Iron 1mg

5%

Potassium 434mg

9%

*

The % Daily Value (DV) 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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

24%

0.28 mg

Riboflavin

16%

0.2 mg

Niacin

40%

6.48 mg

Pantothenic Acid

8%

0.41 mg

Vitamin B6

19%

0.33 mg

Folate

0.85 mcg

Folic Acid

0 mcg

Food Folate

0.85 mcg

Fortified Folate

0.85 mcg

Choline

17%

94 mg

Betaine

2.55 mg

Vitamin B12

22%

0.52 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

1%

9.35 mcg

Retinol

9.35 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

1%

31.4 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

2%

0.23 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0.03 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0.03 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

0%

0 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

1%

8.5 mg

Iron

5%

0.88 mg

Magnesium

4%

18.7 mg

Phosphorus

18%

230 mg

Potassium

9%

434 mg

Sodium

32%

732 mg

Zinc

19%

2.13 mg

Copper

9%

0.08 mg

Manganese

1%

0.02 mg

Selenium

77%

42.4 mcg

Fluoride

Iodine

Fat

5%

3.61 g

Saturated Fat

6%

1.21 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.04 g

Pentadecylic Acid

0 g

Palmitic Acid

0.78 g

Margaric Acid

0.01 g

Stearic Acid

0.36 g

Arachidic Acid

0 g

Behenic Acid

0.01 g

Lignoceric Acid

Monounsaturated Fat

1.7 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.11 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

1.57 g

Oleic Acid

1.55 g

Elaidic Acid

0.02 g

Vaccenic Acid

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.6 g

9,12-octadecadienoic Acid

0.5 g

Linoleic Acid

0.47 g

Conjugated Linoleic Acids (CLAs)

0.02 g

Linolelaidic Acid

0.01 g

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.02 g

Alpha Linolenic Acid (ALA)

0.02 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0.02 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.07 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.03 g

Trans Monoenoic Fat

0.02 g

Trans Polyenoic Fat

Cholesterol

20%

61.2 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

41%

20.5 g

Tryptophan

0.19 g

Threonine

0.92 g

Isoleucine

0.93 g

Leucine

1.64 g

Lysine

1.73 g

Methionine

0.49 g

Cystine

0.23 g

Phenylalanine

0.82 g

Tyrosine

0.67 g

Valine

1.04 g

Arginine

1.31 g

Histidine

0.89 g

Alanine

1.21 g

Aspartic Acid

1.79 g

Glutamic Acid

2.94 g

Glycine

1.07 g

Proline

0.88 g

Serine

0.8 g

Hydroxyproline

0.13 g

Carbohydrates

0%

0.41 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0.41 g

Added Sugar

Sucrose

0.06 g

Glucose

0.2 g

Fructose

0.15 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

116 kcal

Water

57.7 g

Ash

2.8 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (3 oz) (85g)
  • 1 roast rump (2673g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Vitamin B12
  • Good source of Phosphorus
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Ham Rump contains 24.1g of protein, which is about the same as 4 eggs, 0.9 chicken breasts, or 1.7 cups (469g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.4g per 3 oz (3 oz)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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