Fresh Ground Pork: Nutritional Information
Fresh ground pork is a versatile and flavorful meat that brings both richness and protein to a variety of dishes. Whether used in burgers, meatballs, sausages, or savory casseroles, it offers a satisfying taste and texture. Below, we provide a detailed breakdown of the nutritional profile and important health information about fresh ground pork.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 263 kcal |
| Protein | 16.88 g |
| Fat | 21.19 g |
| Saturated Fat | 7.87 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14 mg |
| Iron | 0.88 mg |
| Magnesium | 19 mg |
| Phosphorus | 175 mg |
| Potassium | 287 mg |
| Sodium | 56 mg |
| Zinc | 2.2 mg |
| Copper | 0.045 mcg |
| Manganese | 0.01 mg |
| Selenium | 24.6 mcg |
| Vitamin C | 0.7 mg |
| Thiamine (Vitamin B1) | 0.732 mg |
| Riboflavin (Vitamin B2) | 0.235 mg |
| Niacin (Vitamin B3) | 4.338 mg |
| Vitamin B6 | 0.383 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 0.7 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Considerations
Fresh ground pork is an excellent source of high-quality protein, which is essential for muscle repair, immune function, and the maintenance of healthy skin and tissues. The protein content in 100 grams of ground pork is 16.88 grams, providing a satisfying portion for a balanced meal. Additionally, it contains a range of essential minerals, including phosphorus, zinc, and potassium, which support bone health, immune function, and fluid balance in the body.
However, ground pork is relatively high in fat, particularly saturated fat, which contributes to its calorie content. Saturated fats, in large quantities, may increase the risk of cardiovascular diseases. Therefore, it is important to consume ground pork in moderation, particularly for those with specific dietary or heart-health concerns.
The sodium content in ground pork is moderate, making it suitable for those watching their salt intake, although it’s always wise to be cautious of added salt during preparation. Additionally, this meat provides a variety of B vitamins, such as niacin (Vitamin B3) and vitamin B6, which are crucial for energy metabolism and nerve function.
Dietary Preferences
Ground pork can be part of many dietary plans, especially in moderation, but it’s important to note its suitability based on individual needs and preferences:
- Low-Carb: Ideal for low-carb diets, as it contains no carbohydrates or fiber.
- Gluten-Free: A naturally gluten-free option, making it suitable for those with gluten sensitivities or celiac disease.
- Paleo and Keto-Friendly: Due to its high protein and fat content, ground pork aligns well with the principles of both paleo and keto diets.
- Dairy-Free: There are no dairy ingredients in fresh ground pork, making it safe for those who are lactose intolerant or following a dairy-free diet.
Allergen Information
Fresh ground pork is free of common allergens like nuts, soy, dairy, and gluten. However, when preparing or purchasing ground pork, it’s important to be mindful of potential cross-contamination with allergens during processing or cooking. Always ensure that additional ingredients or seasonings, such as pre-made sausage or marinade blends, do not contain hidden allergens.
Cooking Tips & Usage Suggestions
Ground pork’s rich flavor and versatility make it an ideal ingredient for many dishes. Here are a few ways to incorporate it into your meals:
- Patties & Burgers: Ground pork can be used in place of beef or chicken for a different flavor profile in burgers and meat patties.
- Meatballs & Sausages: Use ground pork in your favorite meatball recipes or to create homemade sausages. Add seasonings like garlic, thyme, and fennel for a flavorful twist.
- Stir-Fries & Casseroles: Ground pork works well in stir-fries, casseroles, and soups, providing a rich and savory base for vegetables, rice, and noodles.
When cooking ground pork, it’s important to ensure that it reaches a safe internal temperature of 160°F (71°C) to prevent foodborne illness. Always cook it thoroughly, as undercooked pork can carry the risk of parasites or bacteria.
Conclusion
Fresh ground pork is a nutrient-dense and flavorful meat that can be a valuable addition to a balanced diet. Packed with protein, essential vitamins, and minerals, it can be prepared in a variety of ways to suit different culinary preferences. While it is high in fat, enjoying it in moderation can provide both health benefits and satisfying meals. For those following specific dietary restrictions, fresh ground pork offers a flexible option that is free from common allergens and can be adapted to fit into many dietary plans.
