Cooked pork

Meat

Item Rating: 64/100

1 serving (85 grams) contains 242 calories, 25.7 grams of protein, 13.9 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		672.2
% Daily Value*
Total Fat		38.6 g	49%
	Saturated Fat	13.9 g	69%
	Polyunsaturated Fat	0 g
Cholesterol		202.8 mg	67%
Sodium		158.3 mg	6%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		71.4 g	142%
Vitamin D		0 mcg	0%
Calcium		30.6 mg	2%
Iron		2.2 mg	12%
Potassium		1175.0 mg	25%

* 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

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 347 cal (54.9%)

Protein: 285 cal (45.1%)

Carbs: 0 cal (0.0%)

About Cooked pork

Cooked pork is a versatile meat derived from domesticated pigs and is consumed worldwide in a variety of cuisines, such as American barbecue, Chinese stir-fries, and European roasts. Pork is rich in protein and essential vitamins and minerals, making it a valuable part of a balanced diet. A 3-ounce serving of cooked pork (loin, trimmed of visible fat) provides approximately 23 grams of protein, along with significant amounts of thiamin (50% DV), niacin (24% DV), and vitamin B6 (16% DV). It is also a source of iron, zinc, and selenium. Pork is relatively low in carbohydrates and fats when lean cuts are selected, making it a nutritious and flavorful option for many dishes.

Health Benefits

• Promotes muscle growth due to its high protein content, supplying 23 grams of protein per 3-ounce serving.
• Supports energy metabolism with thiamin (vitamin B1), providing 50% of the daily value in a single serving.
• Boosts immune function through zinc, which is crucial for immune cell development and function.
• Enhances red blood cell production with iron, a vital mineral for oxygen transport in the body.
• Contains selenium, with antioxidant properties that support thyroid health and immune defense.

Dietary Considerations

Allergens: None known

Suitable for: High-protein diets, low-carb diets, paleo

Not suitable for: Vegetarian diets, vegan diets, diets restricting red meat (e.g., certain heart health diets)

Selection and Storage

Store cooked pork in an airtight container in the refrigerator for up to 3-4 days or freeze for longer shelf life. Reheat thoroughly to a safe internal temperature of 165°F (74°C) before consumption.

Common Questions About Cooked pork Nutrition

Is cooked pork high in protein?

Yes, cooked pork is high in protein. A 3-ounce (85-gram) serving of cooked pork loin provides about 22 grams of protein, making it an excellent option for meeting daily protein needs. It is also a complete protein, containing all essential amino acids.

Can I eat cooked pork on a keto diet?

Yes, cooked pork is suitable for a keto diet because it is low in carbohydrates. For example, a 3-ounce serving of cooked pork loin contains 0 grams of carbs, making it a keto-friendly source of protein and fat when incorporated into balanced meals.

What are the health benefits or concerns of eating cooked pork?

Cooked pork is a rich source of protein, B vitamins (especially B6 and B12), zinc, and iron, which are essential for energy production and immune health. However, some cuts can be high in saturated fats and cholesterol, so it’s best to choose leaner options like pork loin or tenderloin and avoid overconsumption.

What is a recommended portion size for cooked pork?

A recommended portion size for cooked pork is about 3 ounces (85 grams), roughly the size of a deck of cards. This portion provides a good balance of nutrients while keeping calorie intake in check, with approximately 185 calories for a lean cut like pork tenderloin.

How does cooked pork compare to chicken in terms of nutrition?

Cooked pork and chicken are both excellent sources of protein, but they differ slightly in fat content and flavor. For example, pork tenderloin is similar to chicken breast in leanness, with 22 grams of protein and 3 grams of fat per 3-ounce serving, compared to chicken breast's 26 grams of protein and 2.7 grams of fat for the same size portion. Pork offers more iron and zinc, while chicken is slightly lower in calories.

Data Sources & Scientific References