Ground Pork Nutrition Information
Ground pork, while high in saturated fat, contains a significant amount of selenium and thiamin. A 3 oz. portion of cooked ground pork also provides nearly half of the dietary reference intake (DRI) of protein for adults under the age of 50, as well as large amounts of many other vitamins and minerals 12.
Tips
Ground Pork has 298 Calories and 12.77 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Calories and Carbohydrates
A 3 oz. portion of ground pork contains 252 calories, none of which come from carbohydrates. Ground pork also contains no sugar, no starch and no fiber.
Protein
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Many of the calories in ground pork come from protein, of which there are 21.8 g in each 3 oz. portion. This represents 39 percent of the DRI for men and 48 percent for women. The protein in ground pork is comprised of 18 different amino acids. It contains all of the essential amino acids, which makes it a complete protein.
- Many of the calories in ground pork come from protein, of which there are 21.8 g in each 3 oz.
- It contains all of the essential amino acids, which makes it a complete protein.
Fat
A 3 oz. portion of ground pork contains 17.7 g of fat. This fat is a combination of 6.56 g of saturated fat, 7.8 g of monounsaturated fat and 1.6 g of polyunsaturated fat. One serving of ground pork also contains 80 mg of cholesterol, which is 30 percent of the maximum recommended daily intake of 300 mg.
- portion of ground pork contains 17.7 g of fat.
- This fat is a combination of 6.56 g of saturated fat, 7.8 g of monounsaturated fat and 1.6 g of polyunsaturated fat.
Minerals
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Ground pork is high in some minerals and low in others. One serving supplies more than 50 percent of the DRI for selenium, which defends against oxidative stress and regulates the thyroid. A 3 oz. serving also provides 27 percent of the DRI for phosphorus and more than 24 percent of the DRI for zinc. More than 15 percent of the DRI of potassium is supplied by 3 oz. of ground pork as well. While high in these minerals, ground pork is low in other minerals, providing less than 7 percent of copper, calcium, magnesium and manganese.
- Ground pork is high in some minerals and low in others.
- While high in these minerals, ground pork is low in other minerals, providing less than 7 percent of copper, calcium, magnesium and manganese.
Sodium
If cooked without added salt, ground pork is low in sodium. One 3 oz. serving contains 62 mg, which is only 2.6 percent of the maximum recommended daily intake of 2400 mg.
Water-Soluble Vitamins
Ground pork contains almost no vitamin C, but it does provide a significant amount of many of the water-soluble B vitamins. One serving supplies more than 50 percent of the DRI for thiamin and more than 20 percent of the DRI for both niacin and B6. A 3 oz. serving also provides more than 13 percent of riboflavin and choline as well as nearly 20 percent of the DRI for B12.
- Ground pork contains almost no vitamin C, but it does provide a significant amount of many of the water-soluble B vitamins.
- One serving supplies more than 50 percent of the DRI for thiamin and more than 20 percent of the DRI for both niacin and B6.
Fat-Soluble Vitamins
Ground pork provides very little fat-soluble vitamins. One 3 oz. serving provides only 8 percent of the DRI for vitamin D and less than 2 percent of the DRI for vitamins A, E and K.
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References
- Dietary Reference Intakes: Elements
- Dietary Reference Intakes: Vitamins
- Center for Nutrition Policy and Promotion: Nutritional Goals
- Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Pork steak or cutlet, broiled or baked, lean only eaten. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Pork, fresh, ground, cooked. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Pork chop, broiled or baked, lean and fat eaten. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Pork chop, broiled or baked, lean only eaten. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Pork chop, breaded or floured, fried, lean and fat eaten. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Pork sausage. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Pork bacon, smoked or cured, cooked. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Pulled pork. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Spam, Classic Spam. FoodData Central. U.S. Department of Agriculture. Published April 4, 2019.
- Naseeb MA, Volpe SL. Protein and exercise in the prevention of sarcopenia and aging. Nutr Res. 2017;40:1-20. doi:10.1016/j.nutres.2017.01.001
- American College of Allergy, Asthma and Immunology. Meat allergy. Updated May 8, 2019.
- Turesky RJ. Mechanistic evidence for red meat and processed meat intake and cancer risk: A follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau). 2018;72(10):718-724. doi:10.2533/chimia.2018.718
- Djurković-Djaković O, Bobić B, Nikolić A, Klun I, Dupouy-Camet J. Pork as a source of human parasitic infection. Clin Microbiol Infect. 2013;19(7):586-94. doi:10.1111/1469-0691.12162
Writer Bio
Lisa Thompson has been writing since 2008, when she began writing for the Prevention website. She is a holistic health practitioner, nationally certified massage therapist and National Council on Strength and Fitness-certified personal trainer. Thompson also holds certificates in nutrition and herbology from the Natural Healing Institute, as well as a Master of Education from California State University.