1 serving (100 grams) contains 143 calories, 26.0 grams of protein, 3.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
340.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 173.8 mg | 57% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 45.2 mg | 3% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 1007.1 mg | 21% | |
* 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
Source of Calories
About Lean pork meat
Lean pork meat refers to cuts of pork that have a lower fat content, such as tenderloin, loin chops, and sirloin roast. Pork is a staple in various global cuisines, including American, Chinese, and Mediterranean, often valued for its versatility and flavor. Lean cuts of pork are an excellent source of high-quality protein while being lower in saturated fat compared to fattier cuts. A 100-gram serving of cooked lean pork typically contains around 22-25 grams of protein, 3-5 grams of fat, and provides vitamins and minerals such as thiamin, selenium, zinc, and vitamin B12. Its nutrient-dense profile makes it a valuable addition to balanced diets, supporting muscular health and energy production.
Health Benefits
- Rich in high-quality protein (22-25 grams per 100 grams), supporting muscle repair and growth.
- Excellent source of thiamin (0.8-1.1 mg per 100 grams), which aids in energy production and carbohydrate metabolism.
- Provides selenium (30-35 mcg per 100 grams), an antioxidant essential for thyroid function and immunity.
- Contains vitamin B12 (0.6-0.7 mcg per 100 grams), important for red blood cell formation and nervous system health.
- Provides zinc (2-3 mg per 100 grams), which supports immune health and wound healing.
Dietary Considerations
Selection and Storage
Store lean pork meat in the refrigerator at 4°C (40°F) or below and use within 2-3 days. For longer storage, freeze at -18°C (0°F) for up to 6 months. Thaw in the refrigerator or under cold running water before cooking.
Common Questions About Lean pork meat Nutrition
Is lean pork meat high in protein?
Yes, lean pork meat is an excellent source of protein. A 3-ounce serving of cooked lean pork tenderloin contains about 23 grams of protein, making it a great choice for building and maintaining muscle.
Can I eat lean pork meat on a keto diet?
Yes, lean pork meat is compatible with a keto diet as it is low in carbs and high in protein. For example, pork loin contains virtually zero carbohydrates, making it an ideal choice for keto-friendly meals.
What are the health benefits and concerns of eating lean pork meat?
Lean pork meat is rich in high-quality protein, B vitamins (like B6 and B12), and essential minerals such as zinc and phosphorus, which support energy metabolism and immune function. However, consuming excessive processed or fatty cuts of pork can increase saturated fat intake, so opting for lean, minimally processed cuts is recommended.
How much lean pork meat should I eat per serving?
A standard serving size of lean pork meat is typically 3 to 4 ounces cooked (about the size of a deck of cards). This portion provides enough protein to support a balanced diet without exceeding calorie needs.
How does lean pork meat compare to chicken breast nutritionally?
Lean pork meat, such as tenderloin, is comparable to chicken breast in terms of protein content, offering roughly 23 grams of protein per 3-ounce serving. However, lean pork is slightly higher in fat (approximately 2.5 grams compared to 1 gram in chicken breast) but also provides more B vitamins like thiamine.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
