Ham Rump

Pork, cured, ham, rump, bone-in, separable lean only, unheated

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

106

% Daily Value *

Total Fat 2.5g

3%

Saturated Fat 0.7g

4%

Trans Fat 0g

Cholesterol 54mg

18%

Sodium 626mg

27%

Total Carbohydrate 0.3g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 20.8g

Vitamin D

Calcium 6mg

0%

Iron 1mg

5%

Potassium 327mg

7%

*

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

37%

0.44 mg

Riboflavin

15%

0.19 mg

Niacin

37%

5.94 mg

Pantothenic Acid

11%

0.54 mg

Vitamin B6

26%

0.44 mg

Folate

0.85 mcg

Folic Acid

0 mcg

Food Folate

0.85 mcg

Fortified Folate

0.85 mcg

Choline

14%

78.1 mg

Betaine

5.35 mg

Vitamin B12

20%

0.48 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.22 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

0.02 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

0%

0 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

0%

5.95 mg

Iron

5%

0.92 mg

Magnesium

5%

20.4 mg

Phosphorus

18%

227 mg

Potassium

7%

327 mg

Sodium

27%

626 mg

Zinc

20%

2.22 mg

Copper

82%

0.74 mg

Manganese

1%

0.02 mg

Selenium

33%

18.2 mcg

Fluoride

Iodine

Fat

3%

2.48 g

Saturated Fat

4%

0.74 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

0.02 g

Pentadecylic Acid

0 g

Palmitic Acid

0.45 g

Margaric Acid

0.01 g

Stearic Acid

0.26 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

Monounsaturated Fat

0.86 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.05 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.8 g

Oleic Acid

0.79 g

Elaidic Acid

0.01 g

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.46 g

9,12-octadecadienoic Acid

0.36 g

Linoleic Acid

0.35 g

Conjugated Linoleic Acids (CLAs)

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

0.01 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.06 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

0.02 g

Trans Monoenoic Fat

0.01 g

Trans Polyenoic Fat

Cholesterol

18%

53.5 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

42%

20.8 g

Tryptophan

0.2 g

Threonine

0.93 g

Isoleucine

0.94 g

Leucine

1.67 g

Lysine

1.76 g

Methionine

0.5 g

Cystine

0.23 g

Phenylalanine

0.83 g

Tyrosine

0.68 g

Valine

1.05 g

Arginine

1.33 g

Histidine

0.91 g

Alanine

1.22 g

Aspartic Acid

1.81 g

Glutamic Acid

2.98 g

Glycine

1.09 g

Proline

0.89 g

Serine

0.81 g

Hydroxyproline

0.13 g

Carbohydrates

0%

0.27 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

0 g

Glucose

0 g

Fructose

0 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

106 kcal

Water

59.1 g

Ash

2.33 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (85.05g)
  • 1 lb (453.6g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Sodium
  • Excellent source of Copper
  • Excellent source of Selenium
  • Good source of Riboflavin
  • 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 24.5g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.7 cups (475g) 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:

  • 0.3g per 3 oz

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

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