Pork Pancreas (Raw) – Nutritional Information and Health Insights
Description:
Pork pancreas is a lesser-known organ meat, offering a unique nutrient profile. Typically found in various traditional cuisines, it can be prepared in a variety of ways and is valued for its rich, savory flavor. As with other organ meats, it provides a dense concentration of vitamins and minerals, making it a potentially beneficial addition to a balanced diet.
Nutritional Information (Per 100g of Raw Pork Pancreas):
| Nutrient | Amount |
|---|---|
| Energy | 199 kcal |
| Protein | 18.56 g |
| Total Fat | 13.24 g |
| Saturated Fat | 4.58 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 11 mg |
| Iron | 2.13 mg |
| Magnesium | 17 mg |
| Phosphorus | 234 mg |
| Potassium | 197 mg |
| Sodium | 44 mg |
| Zinc | 2.62 mg |
| Copper | 0.09 mcg |
| Manganese | 0.157 mg |
| Selenium | 40.8 mcg |
| Vitamin C | 15.3 mg |
| Thiamine (B1) | 0.105 mg |
| Riboflavin (B2) | 0.46 mg |
| Niacin (B3) | 3.45 mg |
| Vitamin B6 | 0.46 mg |
| Folate (B9) | 3.0 mcg |
| Vitamin B12 | 16.4 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Allergens: Pork pancreas is not known to contain common allergens such as gluten, dairy, or nuts. However, those with sensitivities to pork or other animal by-products should exercise caution.
- Cross-contamination risk: Always ensure proper handling and preparation practices to avoid cross-contamination with allergens.
Dietary Preferences:
- Protein Source: Pork pancreas is a rich source of protein, making it suitable for those following high-protein diets, including keto, paleo, and carnivore diets.
- Low in Carbohydrates: Ideal for those on low-carb or ketogenic diets, as it contains no significant amount of carbohydrates or sugars.
- Iron-Rich: This organ meat is a good source of heme iron, which is more easily absorbed by the body compared to plant-based iron, making it beneficial for individuals with iron deficiency or anemia.
- Low in Fiber: Suitable for individuals who require low-fiber diets, such as those with certain gastrointestinal conditions.
Health Benefits:
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Rich in Protein: Pork pancreas is an excellent source of high-quality protein, essential for muscle building, tissue repair, and overall body function. It provides over 18 grams of protein per 100 grams.
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Supports Metabolism: The B-vitamins found in pork pancreas, particularly niacin (B3), riboflavin (B2), and vitamin B6, support energy metabolism and assist in maintaining healthy skin, nerves, and digestive systems.
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Boosts Immune Function: The zinc and selenium content in pork pancreas help support the immune system. Zinc is crucial for immune cell production and function, while selenium acts as a powerful antioxidant, protecting cells from oxidative stress.
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Promotes Bone Health: With a moderate amount of calcium and phosphorus, pork pancreas contributes to bone strength and mineralization, particularly when consumed as part of a balanced diet rich in other bone-supporting nutrients.
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Improves Iron Absorption: The iron in pork pancreas is highly bioavailable, which may aid in preventing or managing iron deficiency anemia, particularly for individuals who have higher iron requirements or difficulty absorbing iron from plant sources.
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Supports Heart Health: The presence of potassium, magnesium, and zinc in pork pancreas can support cardiovascular health by helping to regulate blood pressure, reduce the risk of arterial plaque buildup, and maintain healthy blood flow.
How to Incorporate Pork Pancreas into Your Diet:
- Preparation Methods: Pork pancreas can be braised, stewed, or sautéed, and is often used in dishes where other organ meats, such as liver or heart, are featured. It can also be used in gravies, soups, and stews, imparting a rich, meaty flavor.
- Pairing Suggestions: The rich flavor of pork pancreas pairs well with earthy vegetables like mushrooms, root vegetables such as carrots and potatoes, and greens like spinach or kale. A tangy vinegar-based sauce or a mustard dressing can also help balance its savory taste.
Conclusion:
Pork pancreas, while not as commonly used as other cuts of pork, offers a host of nutritional benefits, including high-quality protein, essential vitamins, and minerals. It is particularly beneficial for individuals on low-carb or high-protein diets, as well as those seeking to increase their intake of iron, zinc, and B vitamins. Whether you’re an adventurous eater or simply looking to incorporate more nutrient-dense foods into your diet, pork pancreas is a valuable option to consider.
