Pork
Good nutritional profile
Fresh pork, average of loin and shoulder cuts (lean and fat), values for raw meat.
This entry averages fresh pork loin and shoulder, the cuts used for chops, roasts and stir-fries. A 150 g raw portion gives about 30 g of protein and 15 g of fat, 4.7 g of it saturated, and is very high in thiamin (vitamin B1), far more than beef or chicken, and high in selenium, niacin, vitamin B6 and zinc. Pork loses roughly a quarter of its weight when cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 20.1g | 35.9% |
| Fat | 10.1g | 14.4% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 69g | 2.8% |
| Calories | 177 | 7.9% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.11 | g | 15.6% |
| Monounsaturated | 3.77 | g | 15.1% |
| Polyunsaturated | 1.12 | g | 8.6% |
| Omega-3 | 0.336 | g | Estimate |
| Omega-6 | 0.784 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.1 | mg |
| Vitamin E | 0.16 | mg |
| Selenium | 31.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2 | mcg | 0.2% |
| vitamin B1 | 0.582 | mg | 48.5% |
| vitamin B2 | 0.238 | mg | 18.3% |
| vitamin B3 | 5.45 | mg | 34.1% |
| vitamin B6 | 0.625 | mg | 36.8% |
| vitamin B9 | 1 | mcg | 0.3% |
| vitamin B12 | 0.64 | mcg | 26.7% |
| vitamin C | 0.1 | mg | 0.1% |
| vitamin D | 0.5 (20 IU) | mcg | 3.3% |
| vitamin E | 0.16 | mg | 1.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16 | mg | 1.6% |
| iron | 0.74 | mg | 4.1% |
| magnesium | 23 | mg | 5.8% |
| phosphorus | 205 | mg | 29.3% |
| potassium | 345 | mg | 13.3% |
| sodium | 54 | mg | 2.3% |
| zinc | 2.01 | mg | 18.3% |
| copper | 0.07 | mg | 7.8% |
| manganese | 0.01 | mg | 0.4% |
| selenium | 31.6 | mcg | 57.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 850 | mg | 121.4% | 246% |
| Isoleucine | 975 | mg | 69.6% | 150% |
| Leucine | 1687 | mg | 61.8% | 128% |
| Lysine | 1848 | mg | 88.0% | 178% |
| Methionine | 784 | mg | 74.7% | 158% |
| Phenylalanine | 1582 | mg | 90.4% | 179% |
| Threonine | 903 | mg | 86.0% | 167% |
| Tryptophan | 220 | mg | 78.6% | 154% |
| Valine | 1057 | mg | 58.1% | 122% |
Compare with other products
Values per 100 g
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