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How Many Calories in Pork, Fresh, Leg (ham), Rump Half, Separable Lean and Fat, Cooked?

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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Quick reference — common serving sizes

A pork, fresh, leg (ham), rump half, separable lean and fat, cooked contains 209 calories per 100g. A typical 1 cup, diced (135g) provides about 282 calories. Pork, Fresh, Leg (ham), Rump Half, Separable Lean and Fat, Cooked is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.

Pork, Fresh, Leg (ham), Rump Half, Separable Lean and Fat, Cooked Nutrition Facts

% 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 (54% DV) — an excellent source
• A good source of fat (13% DV)
• Low in sodium (3% DV)
• High in selenium (45% DV) — an excellent source
• High in riboflavin (B2) (31% DV) — an excellent source

• Calories: 10% DV
• Protein: 54% DV
• Carbohydrates: 0% DV
• Fibre: 0% DV
• Fat: 13% DV
• Saturated fat: 17% DV
• Sodium: 3% DV
• Potassium: 9% DV
• Calcium: 1% DV
• Iron: 5% DV
• Vitamin C: 0% DV
• Vitamin A: 0% DV
• Selenium: 45% DV
• Riboflavin (B2): 31% DV

Have a cat or dog? Check whether pork, fresh, leg (ham), rump half, separable lean and fat, cooked 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. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. 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, fresh, leg (ham), rump half, separable lean and fat, cooked fit your diet?

High-protein diets

At 27.0g of protein per 100g, pork, fresh, leg (ham), rump half, separable lean and fat, cooked clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.

Low-carb / keto

Pork, Fresh, Leg (ham), Rump Half, Separable Lean and Fat, Cooked contains 0.0g 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.

Foods with a similar calorie count

Other meat & fish closest to pork, fresh, leg (ham), rump half, separable lean and fat, cooked by calories per 100g:

Last updated: 27 October 2026

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