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 | 135.7 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.7 mg | 2% | |
| 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
Lean pork refers to cuts such as tenderloin, loin chops, or sirloin, which are lower in fat compared to other pork cuts. Originating from domesticated pigs, pork is a significant protein source in various cuisines worldwide, including Chinese, American, and Mediterranean dishes. Lean pork is nutrient-dense, offering high-quality protein, B-vitamins (especially B1, B3, and B6), selenium, and zinc with relatively low fat content compared to other cuts. A 100-gram serving of cooked lean pork typically provides around 26 grams of protein and 5 grams of fat, making it a satisfying and nutritious choice for a balanced diet.
Health Benefits
- Excellent source of high-quality protein, essential for muscle repair and maintenance.
- Rich in B vitamins like thiamine (B1) which supports energy metabolism and nerve function.
- Provides selenium, a vital antioxidant that helps protect cells from oxidative damage and supports thyroid health.
- Contains zinc, which is important for immune system function and wound healing.
- Low saturated fat content in lean cuts helps support heart health when consumed in moderation.
Dietary Considerations
Selection and Storage
Store raw lean pork in the refrigerator at 40°F (4°C) or below and consume within 3-5 days. For longer storage, freeze at 0°F (-18°C) and use within 6 months for optimal quality. Thaw in the refrigerator or using safe methods like cold water.
Common Questions About Lean pork Nutrition
Is lean pork high in protein?
Yes, lean pork is an excellent source of protein. A 3-ounce serving of cooked lean pork provides about 22-24 grams of protein, making it a great choice for those looking to meet their daily protein needs while maintaining a lean diet.
Can I eat lean pork on a keto diet?
Yes, lean pork fits well into a keto diet due to its low carbohydrate content. A typical serving contains virtually zero carbs, making it an ideal choice for those following low-carb or ketogenic meal plans.
What are the health benefits and concerns of eating lean pork?
Lean pork is rich in essential nutrients like B vitamins (B1, B6, and B12), zinc, and iron, which support energy production and immune health. However, consuming too much pork processed with added sodium or preservatives may increase health risks, so it's best to choose fresh or minimally processed cuts.
How much lean pork should I eat in a serving?
A healthy portion size for lean pork is typically 3-4 ounces per meal, which is about the size of a deck of cards. This serving size provides ample protein while keeping calories and fat in check—about 120-150 calories per serving, depending on the specific cut.
How does lean pork compare to chicken in terms of nutrition?
Lean pork and chicken are comparable in nutrition, though lean pork tends to contain slightly more zinc and certain B vitamins. For protein, both offer about 22-25 grams per 3-ounce serving, but chicken breast is typically lower in fat, contributing around 130 calories compared to lean pork's 150 calories per serving.
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.
