Souse

Meat

Item Rating: 57/100

1 serving (100 grams) contains 150 calories, 12.0 grams of protein, 10.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		1904.8 mg	82%
Total Carbohydrates		4.8 g	1%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		28.6 g	57%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		238.1 mg	5%

* 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 protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (61.6%)

Protein: 114 cal (32.9%)

Carbs: 19 cal (5.5%)

About Souse

Souse is a traditional dish commonly found in Caribbean, European, and Southern American cuisines, often made by marinating and boiling cuts of pork, chicken, or other meats in a vinegar-based brine infused with onions, lime, and various spices. Originating from European cooking techniques, this dish has been adapted uniquely across regions. Souse is typically low in carbohydrates but provides a moderate amount of protein (12g per serving) and fat (10g), contributing to an overall energy content of about 150 calories per 100g. It contains small amounts of calcium (20mg) and iron (1mg), although it is not a significant source of vitamins C or D.

Health Benefits

• Good source of protein (12g per serving) which supports muscle repair and immune function.
• Contains small amounts of iron (1mg per serving), important for red blood cell production.
• Low carbohydrate content (2g per serving) makes it a suitable option for low-carb diets.

Dietary Considerations

Allergens: Contains pork (if applicable), potential allergens in seasoning (e.g., mustard, gluten)

Suitable for: Low-carb diets, keto diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to salt content)

Selection and Storage

Store souse in an airtight container in the refrigerator and consume within 3-4 days. Ensure it remains in the brine to maintain flavor and prevent spoilage.

Common Questions About Souse Nutrition

Is souse high in protein?

Yes, souse is relatively high in protein. A standard serving of souse (about 100g) contains 12 grams of protein, making it a decent source of this macronutrient for muscle growth and repair.

Can I eat souse on a keto diet?

Yes, souse is compatible with a keto diet due to its low carbohydrate content. With just 2 grams of carbs per 100g serving and a moderate fat content of 10 grams, it can fit well into a low-carb, high-fat ketogenic regimen.

Is souse healthy to eat regularly?

Souse has some health benefits, such as being high in protein and low in carbohydrates, but it is also high in sodium, containing 800mg per 100g. Regular consumption should be moderated, especially for those with high blood pressure or sodium sensitivity.

What is the recommended portion size for souse?

A recommended portion size for souse is about 100g, which contains 150 calories. It offers a balanced mix of protein and fat while keeping calorie intake reasonable. For individuals monitoring sodium intake, a smaller portion may be advisable.

How does souse compare to other cold cuts?

Compared to other cold cuts, souse is lower in carbs (2g per 100g) but higher in sodium (800mg per 100g). It is also a good source of protein, similar to options like turkey or ham, but its fat content is higher than leaner proteins. This makes it better suited for low-carb diets than for low-sodium dietary plans.

Data Sources & Scientific References