Fresh Pork (Leg, Loin, Shoulder, Spareribs, Lean, Raw)
Fresh pork is a versatile and flavorful protein source, often used in a variety of dishes ranging from roasts to stir-fries and slow-cooked meals. It provides a rich, meaty taste with a balance of nutrients, making it an excellent addition to a healthy diet when consumed in moderation. Below is a breakdown of the nutritional composition and health benefits of raw lean pork from cuts like the leg, loin, shoulder, and spareribs:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 211 kcal |
| Protein | 18.22 g |
| Fat | 14.79 g |
| Saturated Fat | 4.92 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 0.89 mg |
| Magnesium | 21 mg |
| Phosphorus | 195 mg |
| Potassium | 319 mg |
| Sodium | 57 mg |
| Zinc | 2.27 mg |
| Copper | 0.075 mcg |
| Manganese | 0.014 mg |
| Selenium | 28.5 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (Vitamin B1) | 0.622 mg |
| Riboflavin (Vitamin B2) | 0.255 mg |
| Niacin (Vitamin B3) | 4.73 mg |
| Vitamin B6 | 0.504 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 0.67 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.7 mcg |
Allergen Information:
Pork is naturally free from common allergens such as gluten, dairy, and nuts. However, it’s always important to check for any cross-contamination if you’re preparing pork in a kitchen where allergens may be present. Additionally, seasoning blends or marinades used with pork may contain allergens, so it’s essential to verify ingredient labels.
Dietary Preferences:
- High in Protein: A great source of high-quality protein, which is essential for muscle growth, tissue repair, and overall bodily functions.
- Low in Carbohydrates: Ideal for low-carb or ketogenic diets.
- Rich in Vitamins and Minerals: Particularly beneficial for those seeking increased intake of B-vitamins, zinc, phosphorus, and potassium.
- Gluten-Free: Suitable for gluten-free diets.
Health Benefits:
Pork, particularly lean cuts, is a good source of essential amino acids and provides a wide range of nutrients beneficial to health. The high protein content helps in muscle maintenance and repair, while the various vitamins and minerals support immune function, energy metabolism, and bone health. Zinc and selenium, in particular, play critical roles in supporting the body’s immune system and antioxidant defense mechanisms.
Culinary Tips:
Lean cuts of pork like the loin, leg, and shoulder can be grilled, roasted, or pan-seared to perfection. They are versatile enough to absorb different flavors from marinades or rubs, allowing them to shine in a wide range of dishes, from savory stews to hearty casseroles. Pork is also an excellent option for stir-fries, tacos, or even classic dishes like roast pork with apples and cabbage.
For a healthier approach, opt for trimming visible fat from the meat before cooking to reduce overall fat content. Pairing pork with plenty of vegetables and whole grains can also balance the meal and enhance its nutritional value.
Conclusion:
Fresh pork (leg, loin, shoulder, spareribs) is a nutrient-dense meat that provides ample protein and essential vitamins and minerals. Its versatility in the kitchen makes it a staple in many cuisines, offering both flavor and nourishment in every bite. Whether roasted, grilled, or slow-cooked, lean pork can easily be incorporated into various diets, from high-protein to gluten-free plans, making it a fantastic choice for health-conscious food lovers.
