Pork Cured Ham (Bone-In, with Natural Juices, Rump Cut, Unheated, Fat Included)
Energy & Nutritional Information:
This cut of pork, specifically the cured ham from the rump, offers a rich and flavorful protein source, with 200 kcal per serving. It’s a solid choice for those looking to incorporate lean meats into their diet while maintaining a balance of essential nutrients.
Macronutrients:
- Energy: 200 kcal
- Protein: 19.7 g – A significant amount of protein per serving, ideal for muscle maintenance and repair.
- Total Fat: 13.26 g – While higher in fat, it provides healthy fats that contribute to satiety and energy.
- Saturated Fat: 4.37 g – This portion is made up of saturated fat, which should be consumed in moderation as part of a balanced diet.
- Carbohydrates: 0.43 g – A very low carbohydrate count, making it a suitable option for low-carb diets.
- Fiber: 0 g – This food contains no dietary fiber.
- Sugars: 0.43 g – The sugars in this ham come naturally from the meat.
Vitamins & Minerals:
- Calcium: 8.0 mg – While not a high source, it contributes to bone health.
- Iron: 0.94 mg – Provides some iron, which is important for oxygen transport in the blood.
- Magnesium: 19 mg – Supports muscle and nerve function.
- Phosphorus: 231 mg – Vital for bone health and energy production.
- Potassium: 278 mg – Contributes to heart and muscle function.
- Sodium: 838 mg – A higher sodium content due to the curing process, which is important to monitor for those watching their salt intake.
- Zinc: 2.15 mg – Essential for immune function and cell division.
- Copper: 0.107 mcg – Plays a role in iron metabolism and neurological health.
- Manganese: 0.022 mg – Involved in enzyme production and metabolic processes.
- Selenium: 36.0 mcg – An antioxidant that helps protect cells from damage.
Vitamins:
- Vitamin C: 0 mg – No vitamin C is present in this cut of pork.
- Thiamin (Vitamin B1): 0.259 mg – Important for energy metabolism and nervous system health.
- Riboflavin (Vitamin B2): 0.185 mg – Contributes to energy production and skin health.
- Niacin (Vitamin B3): 6.31 mg – Supports metabolism and helps convert food into energy.
- Vitamin B6: 0.306 mg – Vital for brain development and immune function.
- Folate: 1.0 mcg – Plays a role in DNA synthesis and repair.
- Vitamin B12: 0.47 mcg – Essential for nerve function and red blood cell formation.
- Vitamin A: 11.0 mcg – Supports vision and immune health.
- Vitamin E: 0.34 mg – An antioxidant that helps protect cells from oxidative stress.
- Vitamin D2: 0.0 mcg – This cut of pork does not provide vitamin D.
Allergen Information:
- This food is naturally free of common allergens such as gluten, dairy, and soy. However, the sodium content may be a consideration for those on a low-salt diet.
Dietary Preferences:
- Suitable for gluten-free diets.
- Ideal for low-carb and high-protein eating plans.
- Not suitable for vegetarians or vegans.
- The high sodium content may make it less appropriate for those monitoring their salt intake.
Advice:
This cut of pork is best enjoyed as part of a balanced meal, paired with vegetables or grains to help mitigate the high sodium content. Its rich protein content makes it ideal for those needing an energy-boosting, filling meal. However, due to the sodium levels, it may not be suitable for individuals on strict low-sodium or heart-healthy diets. If you are mindful of saturated fat intake, consider balancing this dish with other low-fat or plant-based protein options throughout the week.
Conclusion:
Pork cured ham, specifically the rump cut, offers a hearty, protein-rich option with a variety of essential nutrients. Whether you’re preparing it for a festive gathering or a simple weeknight meal, its rich flavor and nutritional benefits make it a versatile addition to many dishes. Just be mindful of the sodium content, especially if you are following a dietary regimen that limits salt intake.
