Nutrition for Pork (ground)
Calories, Protein, Vitamins and More
Pork Nutrition Summary
One pound of cooked ground pork (453.3 grams) contains 1346 calories and 116.4 grams of protein. Pork consist of 53% water, 26% protein, 21% fat, and less than 1% of carbohydrates.Pork is an excellent source of many nutrients, including protein, Vitamin D, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium, selenium, zinc, phosphorus, choline and copper.
In one pound of cooked ground pork:
- Calories: 1346
- Protein: 116.4 g
- Fat: 94.1 g, (Saturated: 35 g)
- Cholesterol: 426.1 mg
- Sodium: 330.9 mg
See the Pork Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Pork, fresh, ground, cooked.
Calories in Pork
Pork has 1346 calories per pound or 297 calories for every 100 grams. Most of its calories are from fat and protein.65% of calories in pork are from fat and 36% of calories are from protein.
Calories from Fat
The majority, or 65% of the calories in ground Pork are from fat. Pork is high in total fat, with 94.1 grams or 147% of recommended daily values per pound. Most of the fat in pork are healthier unsaturated fats but it also contains a high amount of saturated fat, about 190% of recommended daily values.
Pork contains 426.1 mg of cholesterol and no trans-fat.
Pork contains 426.1 mg of cholesterol and no trans-fat.
- Total fat: 94.1 g
- Cholesterol: 426.1 mg
- Saturated fat: 35 g
- Monounsaturated fat: 41.9 g
- Polyunsaturated fat: 8.5 g
Omega-3 and Omega-6 in Pork
Pork is a source of healthy omega-3 fatty acids, containing a total of 0.32 grams for every pound. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.32 g
Also a good source of omega-6 fatty acids, every pound of pork contains a total of 7.8 grams of omega-6. In addition, a large portion of the omega-6 in pork comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 7.43 g
- other omega 6: 0.36 g
Calories Similar to Pork
Some other proteins with similar calories to pork by weight:Protein in Pork
An excellent source of protein, a single pound of Pork contains 233% of recommended daily values or 116.4 grams of protein. In addition, pork is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 116.45 g
- Tryptophan: 1.48 g
- Threonine: 5.32 g
- Isoleucine: 5.45 g
- Leucine: 9.34 g
- Lysine: 10.47 g
- Methionine: 3.08 g
- Phenylalanine: 4.65 g
- Valine: 6.32 g
- Histidine: 4.65 g
Protein Similar to Pork
Some other proteins with similar amounts of protein to pork by weight:- Beef: -1.4 grams
- Lamb: -4.3 grams
- Prosciutto: +9.6 grams
- Chicken: -11 grams
Vitamins and Minerals in Pork
An good source of many nutrients, ground pork contains abundant amounts of calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of pork contains 291% of recommended daily values or 3.2 milligrams of thiamin. Also an excellent source of potassium, a single pound of pork contains 71% of recommended daily values or 1640.9 milligrams of potassium.Vitamins in pork (1 pound):
- Vitamin a: 9.1 ug
- Thiamin: 3.2 mg
- Riboflavin: 1 mg
- Niacin: 19.1 mg
- Vitamin b6: 1.8 mg
- Vitamin c: 3.2 mg
- Vitamin e: 1 mg
- Folate: 27.2 ug
- Vitamin b12: 2.4 ug
- Calcium: 99.7 mg
- Potassium: 1640.9 mg
- Iron: 5.8 mg
- Magnesium: 108.8 mg
- Zinc: 14.6 mg
- Selenium: 160.5 ug
- Phosphorus: 1024.4 mg
- Copper: 0.2 mg
- Choline: 400.2 mg
Similar to Pork for Thiamin (Vit B1)
Here are some other proteins with similarly abundant amounts of thiamin (Vit B1) to pork:- Ham: +0.03 MG
- Prosciutto: -0.63 MG
- Sausage: -1.6 MG
- Venison: -1.9 MG
Pork Nutrition Chart
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