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How Many Calories in Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat?

✓ Nutrition data reviewed against USDA FoodData Central and Public Health England guidance by Jordan Morley, Editorial Reviewer. Last reviewed: 27 October 2026.

Fact-checked against original USDA source data by Jordan Morley, Editorial Reviewer. Not a registered dietitian — nutrition figures are sourced directly from USDA FoodData Central, not independently assessed medical advice.

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172

calories per 100g

48 calories per 1 oz (28g)

MORiSH high-protein snacks — try alongside

14.0gProtein

0.8gCarbs

12.5gFat

0.0gFibre

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⚖ Kitchen Scales

Quick reference — common serving sizes

Amount	Calories	Protein
1 oz (28g)	49 kcal	4.0g
100g	172 kcal	14.0g

Calculate for your own serving size

grams

172kcal

14.0gprotein

0.8gcarbs

12.5gfat

0.0gfibre

A pork, cured, ham -- water added, rump, bone-in, separable lean and fat contains 172 calories per 100g. A typical 1 oz (28g) provides about 48 calories. Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat Nutrition Facts

Nutrient	Per 100g	Per serving (28g)
Calories	172 kcal	48 kcal
Protein	14.0g	3.9g
Carbohydrates	0.8g	0.2g
of which Sugars	0.6g	0.2g
Fat	12.5g	3.5g
of which Saturates	4.2g	1.2g
Fibre	0.0g	0.0g
Sodium	1069.0mg	299mg
Potassium	199.0mg	56mg
Calcium	6.0mg	2mg
Iron	1.0mg	0.3mg
Vitamin C	0.0mg	0.0mg
Vitamin A	10.0µg	3µg
Selenium	26.4µg	7µg
Riboflavin (B2)	0.2mg	0.1mg

% of Daily Value (per 100g)

Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.

High in protein (28% DV) — an excellent source
A good source of fat (16% DV)
High in selenium (48% DV) — an excellent source
A good source of riboflavin (B2) (15% DV)

High in saturated fat (21% DV) — worth weighing against your daily intake if you're watching this specifically
High in sodium (46% DV) — worth weighing against your daily intake if you're watching this specifically

Calories: 9% DV
Protein: 28% DV
Carbohydrates: 0% DV
Fibre: 0% DV
Fat: 16% DV
Saturated fat: 21% DV
Sodium: 46% DV
Potassium: 4% DV
Calcium: 0% DV
Iron: 6% DV
Vitamin C: 0% DV
Vitamin A: 1% DV
Selenium: 48% DV
Riboflavin (B2): 15% DV

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Have a cat or dog? Check whether pork, cured, ham -- water added, rump, bone-in, separable lean and fat is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pork, cured, ham -- water added, rump, bone-in, separable lean and fat for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.

Good to know

Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.

Does pork, cured, ham -- water added, rump, bone-in, separable lean and fat fit your diet?

Low-carb / keto

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat contains 0.8g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.

Frequently Asked Questions

How many calories in pork, cured, ham -- water added, rump, bone-in, separable lean and fat per 100g?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat contains 172 calories per 100g, based on USDA reference data.

Is pork, cured, ham -- water added, rump, bone-in, separable lean and fat high in calories?

A 1 oz of pork, cured, ham -- water added, rump, bone-in, separable lean and fat (28g) has around 48 calories — roughly 2% of a 2,000-calorie daily intake.

Is pork, cured, ham -- water added, rump, bone-in, separable lean and fat good for weight loss?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat is fairly calorie-dense at 172 calories per 100g, so portion size matters when losing weight. A 1 oz provides about 48 calories.

How much protein is in pork, cured, ham -- water added, rump, bone-in, separable lean and fat?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat contains 14.0g of protein per 100g.

Is pork, cured, ham -- water added, rump, bone-in, separable lean and fat a good source of fibre?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.

How does pork, cured, ham -- water added, rump, bone-in, separable lean and fat compare to chicken, broilers or fryers, breast, meat and skin, raw?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat has 172 calories per 100g, close to chicken, broilers or fryers, breast, meat and skin, raw at 172 — 0 calories fewer per 100g. See the full macro breakdown above.

Is pork, cured, ham -- water added, rump, bone-in, separable lean and fat keto-friendly?

Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat contains 0.8g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.

How many servings of pork, cured, ham -- water added, rump, bone-in, separable lean and fat for 20g of protein?

With 14.0g of protein per 100g, you'd need roughly 143g of pork, cured, ham -- water added, rump, bone-in, separable lean and fat to reach 20g of protein

Foods with a similar calorie count

Other meat & fish closest to pork, cured, ham -- water added, rump, bone-in, separable lean and fat by calories per 100g:

Food	Calories	Protein	Carbs	Fat
Pork, Cured, Ham -- Water Added, Rump, Bone-in, Separable Lean and Fat (this page)	172 kcal	14.0g	0.8g	12.5g
Chicken, Broilers or Fryers, Breast, Meat and Skin, Raw	172 kcal	20.9g	0.0g	9.2g
Turkey, Fryer-roasters, Meat and Skin, Cooked	172 kcal	28.3g	0.0g	5.7g
Chicken, Broiler, Rotisserie, BBQ, Drumstick	172 kcal	27.7g	0.0g	6.8g
Chicken, Liver, All Classes, Cooked, Pan-fried	172 kcal	25.8g	1.1g	6.4g
Lebanon Bologna, Beef	172 kcal	19.0g	0.4g	10.4g
Salami, Cooked, Turkey	172 kcal	19.2g	1.6g	9.2g

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Last updated: 27 October 2026

Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.