Nutrition for Pork (ground)

Calories, Protein, Vitamins and More


image of pork source

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, choline, phosphorus 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
There is no significant amounts of sugar or dietary fiber in pork.

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 percent 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. Pork is cholestrol free. 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:

  • Total fat: 94.1 g
  • Saturated fat: 35 g
  • Monounsaturated fat: 41.9 g
  • Polyunsaturated fat: 8.5 g
There is no significant amounts of cholestrol in pork.

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
The omega-6 to omega-3 ratio in pork is 24.3: 1.

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:

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 mg of thiamin. Also an excellent source of potassium, a single pound of pork contains 71% of recommended daily values or 1640.9 mg 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
Minerals in pork (1 pound):
  • 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
There is no significant amounts of manganese, pantothenic acid or vitamin k in pork.

Similar to Pork for Thiamin (Vit B1)

Here are some other proteins with similarly abundant amounts of thiamin (Vit B1) to pork:

Pork Nutrition Chart

Pork:

( - g )

calories
KCAL %
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
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cholesterol MG
Vitamin A
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Vitamin C
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Vitamin D
IU %
calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
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Vitamin B12
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Vitamin E
MG %
histidine
G %
isoleucine
G %
leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
UG %
zinc
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Water G
choline
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phosphorus
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sodium
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copper
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manganese
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pork in Cooking

Pork is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two pounds of pork.

Friends and Relatives of Pork

Foods commonly cooked with pork:


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