Protein10 recipes
ground pork.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
pork minceminced porkground pork meatraw ground porkground porkraw lean ground pork
SERVING
CALORIES
263
PROTEIN
17.1g
CARBS
0g
FAT
21.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories263kcal—
Protein17.1g34%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat21.1g27%
Saturated fat7.7g39%
Cholesterol79mg26%
Water60.5g—
MINERALS
Sodium62mg3%
Potassium270mg6%
Calcium12mg1%
Iron1.0mg6%
Magnesium5.4mg1%
Phosphorus49.6mg4%
Zinc0.62mg6%
Copper0.01mg1%
Manganese0mg0%
Selenium7.0µg13%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.60µg3%
Vitamin K1.0µg1%
Thiamin (B1)0.21mg18%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.19mg4%
Vitamin B60.11mg6%
Folate (B9)1.4µg0%
Vitamin B120.20µg8%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup200g
1 tablespoon12.5g
1 teaspoon4.2g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter833.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality protein essential for muscle growth, repair, and maintenance.
- ✓Excellent source of B vitamins, particularly thiamin (B1), niacin (B3), and B12, which are vital for energy metabolism and nervous system function.
- ✓Provides essential minerals like zinc and selenium, which support immune function and act as antioxidants.
- ✓Contains highly bioavailable heme iron, which helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
COOKING TIPS
In the kitchen.
- 1For even browning, do not overcrowd the pan. Cook in batches if necessary and break up the meat with a spoon as it cooks.
- 2Drain excess fat after browning for a leaner result, especially when using a higher fat-to-lean ratio.
- 3Ground pork's mild flavor makes it extremely versatile for meatballs, pasta sauces, stir-fries, and fillings for dumplings or lettuce wraps.
- 4Always cook ground pork to a safe internal temperature of 160°F (71°C) to eliminate harmful bacteria.
STORAGE
Keep it fresh.
- Refrigerate raw ground pork at or below 40°F (4°C) in its original packaging and use within 1-2 days.
- For longer storage, freeze ground pork in an airtight freezer bag or container for up to 3-4 months for optimal quality.
- Store cooked ground pork in a sealed container in the refrigerator for up to 3-4 days.
FAQ
Frequently asked questions.
Is ground pork healthy?
Ground pork is a good source of high-quality protein, essential B vitamins (thiamin, niacin, B12), and minerals like zinc, selenium, and heme iron. These nutrients support muscle health, energy metabolism, and immune function. However, its fat content can be high, so choosing leaner varieties or consuming in moderation is advisable for a balanced diet.
How much protein, calories, and fat are in ground pork?
Per 100g, ground pork typically contains around 263 calories, 17.1g of protein, and 21.1g of fat. The exact nutritional values can vary depending on the leanness of the ground pork, with leaner options having less fat and fewer calories.
Is ground pork good for weight loss?
While ground pork provides satiating protein, its calorie and fat content can be high, which might not be ideal for weight loss if consumed in large quantities. Opting for leaner ground pork varieties (e.g., 90% lean or higher) and moderating portion sizes can make it a suitable part of a weight management plan.
Is ground pork gluten-free?
Yes, plain ground pork is naturally gluten-free. However, always check labels if purchasing pre-seasoned or processed ground pork products, as some additives or marinades might contain gluten.
Is ground pork keto-friendly?
Yes, ground pork is very keto-friendly. It contains 0g of carbohydrates per 100g, making it an excellent protein and fat source for those following a ketogenic diet.
Is ground pork halal or kosher?
No, pork products, including ground pork, are not considered halal in Islam or kosher in Judaism. Both religious dietary laws prohibit the consumption of pork.
How do you cook ground pork safely?
Ground pork should be cooked to an internal temperature of 160°F (71°C) to ensure it is safe to eat. Brown it thoroughly in a pan, breaking it up as it cooks, until no pink remains and the juices run clear. Use a meat thermometer for accuracy.
What does ground pork taste like and what can it be used for?
Ground pork has a rich, savory, and slightly sweet flavor, often milder than ground beef. It's incredibly versatile and commonly used in dishes like meatballs, sausages, tacos, stir-fries, chili, and as a filling for dumplings or spring rolls.
How do you store ground pork?
Fresh ground pork should be stored in the coldest part of your refrigerator and cooked within 1-2 days of purchase. For longer storage, it can be frozen in an airtight container or freezer bag for up to 3-4 months. Thaw frozen ground pork in the refrigerator.
How do you know if ground pork is spoiled?
Spoiled ground pork will typically have a sour or off odor, a slimy texture, and may appear grayish-brown or greenish in color. If you notice any of these signs, it's best to discard the meat to avoid foodborne illness.
RECIPES
Cook with ground pork.
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