Carnitas

Dinner

Item Rating: 64/100

1 serving (100 grams) contains 200 calories, 20.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		142.9 mg	47%
Sodium		714.3 mg	31%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		47.6 g	95%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 257 cal (57.5%)

Protein: 190 cal (42.5%)

Carbs: 0 cal (0.0%)

About Carnitas

Carnitas, a traditional Mexican dish, translates to 'little meats' in Spanish. It is typically made by slow-cooking or braising pork shoulder in its own fat, often with citrus, garlic, and spices, resulting in tender, flavorful shredded meat. Carnitas is high in protein and fat, providing about 200 calories, 20 grams of protein, and 12 grams of fat per 3-ounce serving. It contains essential minerals like iron (1.5 mg) and calcium (20 mg) but is low in carbohydrates and fiber. Carnitas is commonly served in tacos, burritos, or alongside rice and beans, making it a staple in Mexican cuisine.

Health Benefits

• Rich source of protein (20 g per 3 oz), which is essential for muscle repair and maintenance.
• Provides 1.5 mg of iron per serving, supporting oxygen transport and reducing fatigue.
• Contains healthy fats that promote satiety, aiding in appetite regulation.

Dietary Considerations

Allergens: None known

Suitable for: Keto, low-carb, paleo

Not suitable for: Vegetarian, vegan, low-fat diets

Selection and Storage

Store cooked carnitas in an airtight container in the refrigerator for up to 3-4 days. Reheat on a skillet to maintain its crisp texture.

Common Questions About Carnitas Nutrition

Is carnitas high in protein?

Yes, carnitas is high in protein, providing about 20 grams of protein per 4-ounce serving. This makes it an excellent choice for those looking to support muscle growth or maintain a protein-rich diet.

Can I eat carnitas on a keto diet?

Yes, carnitas is suitable for a keto diet. It contains 0 grams of carbohydrates, making it an ideal protein source and compatible with low-carb, high-fat diets.

Are carnitas healthy to eat regularly?

Carnitas can be part of a healthy diet when eaten in moderation. They provide essential protein and fats but are relatively high in sodium at 300 mg per serving. People watching their sodium intake should enjoy carnitas sparingly or pair them with low-sodium sides.

What is the recommended serving size for carnitas?

A typical serving size for carnitas is 4 ounces, which contains 200 calories. Pair it with nutrient-rich vegetables or a whole grain to create a balanced meal without overconsuming calories.

How do carnitas compare to pulled pork?

Both carnitas and pulled pork are made from pork shoulder, but carnitas are traditionally seasoned with Mexican spices and often crisped after slow cooking, giving them a different texture and flavor. Pulled pork may contain sauces like BBQ, which can add sugar and calories compared to carnitas' preparation.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020–2025: Protein Foods

   U.S. Department of Health and Human Services & U.S. Department of Agriculture

   This section outlines the role of protein foods, including pork, in a healthy diet, offering insights into how carnitas can fit into dietary recommendations.

   View source →
2. Health effects of pork consumption and preparation methods on human nutrition

   Journal of Nutrition

   This peer-reviewed article examines pork's nutritional content and the health implications of preparation methods like braising, which apply directly to carnitas.

   View source →