Pork (Fresh, Lean Cuts, including Loin and Shoulder Blade) – Cooked
This nutrient-dense cut of pork, which includes lean portions from the loin and shoulder blade, offers a great balance of protein and essential vitamins and minerals. When cooked, it becomes a versatile and tasty addition to many meals. Below are the nutritional details per 100g serving.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 235 kcal |
| Protein | 26.07 g |
| Total Fat | 13.66 g |
| Saturated Fat | 4.703 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 20.0 mg |
| Iron | 0.93 mg |
| Magnesium | 24 mg |
| Phosphorus | 222 mg |
| Potassium | 345 mg |
| Sodium | 55.0 mg |
| Zinc | 2.56 mg |
| Copper | 0.07 mcg |
| Manganese | 0.006 mg |
| Selenium | 41.8 mcg |
| Vitamin C | 0.1 mg |
| Thiamine (B1) | 0.679 mg |
| Riboflavin (B2) | 0.293 mg |
| Niacin (B3) | 6.368 mg |
| Vitamin B6 | 0.561 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 0.68 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.9 mcg |
Key Nutritional Benefits
- High in Protein: Each 100g serving provides over 26g of protein, which is essential for muscle repair, immune function, and overall body maintenance.
- Rich in Vitamins and Minerals: A great source of B vitamins, especially thiamine (B1), niacin (B3), and vitamin B6, which support energy production and nervous system health. It also provides significant amounts of phosphorus, zinc, and selenium, which are vital for bone health, immune support, and antioxidant protection.
- Low in Carbohydrates: This cut of pork contains zero carbohydrates, making it a suitable option for low-carb or ketogenic diets.
Cooking Advice
When cooking lean pork cuts like the loin or shoulder blade, consider grilling, roasting, or pan-searing to retain moisture while maintaining its flavor and tenderness. Cooking to an internal temperature of 145°F (63°C) is recommended for optimal safety and quality.
Conclusion
Pork from lean cuts like the loin and shoulder blade is a flavorful, protein-packed meat that offers essential nutrients for a balanced diet. It’s a perfect choice for those looking to boost their intake of high-quality protein and micronutrients while keeping fat content in check. Whether incorporated into hearty stews, stir-fries, or grilled to perfection, this cut of pork is versatile and delicious.
