Pork, rump half
Category: Pork Products State: Fresh Parts: Leg (Ham) Characteristics: Separable Lean And Fat Method: Raw
Nutrition Highlights
Serving Size
Calories
206
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 108 (52.4%) |
| Protein | 92 (44.6%) |
| Total | 206 (100%) |
Serving: 4 oz [113g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 78 (68.6%) |
| Protein | 23 (20.3%) |
| Fat | 12 (10.6%) |
| Ash | 1.2 (1.1%) |
| Total | 113 (100%) |
Serving: 4 oz [113g]
Benefits
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Pork is a good source of high quality protein. The protein in pork supports growth and development and muscle maintenance
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Pork provides several important B vitamins including niacin, riboflavin, pantothenic acid and vitamin B6. These B vitamins support energy production and metabolism
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Pork is a good source of selenium, which acts as an antioxidant and supports thyroid function
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The fat in pork provides fat-soluble vitamins A and E. Vitamin A supports vision and immune function while vitamin E is an antioxidant
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Pork contains zinc which supports immune function and wound healing
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts
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Potential risk of trichinellosis (trichinosis) if undercooked or eaten raw due to possible parasite infection
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May contain harmful bacteria like Salmonella, Listeria, E. coli if not properly handled and cooked
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High in calories and fat which can contribute to weight gain if overconsumed
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May be high in sodium depending on processing and added ingredients like curing agents
Additional Information
Pork, specifically the fresh leg (ham), rump half, separable lean and fat, raw, is a versatile and widely consumed meat product that offers several nutritional benefits. However, it is important to consider both the positive aspects and potential risks associated with its consumption.
Nutritional Benefits:
1. High-Quality Protein: Pork is an excellent source of high-quality protein, containing all the essential amino acids necessary for growth, repair, and maintenance of body tissues. Adequate protein intake is crucial for muscle development, immune function, and overall health.
2. Essential Vitamins and Minerals: Pork, particularly the lean cuts, provides essential vitamins and minerals such as thiamin, riboflavin, niacin, vitamin B6, vitamin B12, zinc, phosphorus, and selenium. These nutrients play vital roles in energy metabolism, nerve function, red blood cell production, and immune system support.
3. Iron Content: Pork is a good source of heme iron, which is highly bioavailable and easily absorbed by the body. Iron is essential for the production of hemoglobin, the protein responsible for carrying oxygen to body tissues. Adequate iron intake helps prevent iron-deficiency anemia and supports overall energy levels.
4. Healthy Fats: While pork does contain fat, it provides a mix of saturated and unsaturated fats. The separable lean and fat portions of the fresh leg (ham) offer a balance between the two. Unsaturated fats, including monounsaturated and polyunsaturated fats, are beneficial for heart health when consumed in moderation.
Risks and Considerations:
1. Saturated Fat: Pork can be relatively high in saturated fat, particularly in the fatty cuts or when consumed with the skin. Excessive intake of saturated fat has been linked to an increased risk of heart disease and elevated cholesterol levels. To minimize this risk, it is advisable to choose lean cuts, trim visible fat, and practice moderation in portion sizes.
2. Sodium Content: Processed pork products, such as cured ham or bacon, often contain added sodium for preservation purposes. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. Therefore, it is important to opt for fresh, unprocessed pork and limit the consumption of cured or processed varieties.
3. Potential Allergies: Some individuals may have allergies or sensitivities to pork or specific components within it, such as proteins or additives used in processing. If you experience any adverse reactions after consuming pork, such as digestive issues, skin rashes, or respiratory problems, it is advisable to consult a healthcare professional.
4. Cooking Methods: The way pork is prepared and cooked can impact its nutritional profile. Frying or grilling pork at high temperatures may lead to the formation of potentially harmful compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). To minimize exposure to these compounds, it is recommended to choose healthier cooking methods like baking, roasting, or grilling at lower temperatures.
In conclusion, fresh pork leg (ham), rump half, separable lean and fat, raw, offers various nutritional benefits, including high-quality protein, essential vitamins and minerals, iron, and healthy fats. However, it is important to be mindful of the risks associated with its consumption, such as saturated fat content, sodium levels in processed varieties, potential allergies, and the impact of cooking methods. As with any food, moderation, variety, and balance are key to maintaining a healthy and well-rounded diet.