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Boneless Pork.

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Recipes with boneless pork + Add to pantry

SERVING

CALORIES

143

PROTEIN

26.5g

CARBS

FAT

3.5g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories143kcal—

Protein26.5g53%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat3.5g4%

Saturated fat1.2g6%

Cholesterol75mg25%

Water69g—

MINERALS

Sodium60mg3%

Potassium370mg8%

Calcium12mg1%

Iron0.90mg5%

Magnesium23mg5%

Phosphorus220mg18%

Zinc2.5mg23%

Copper0.08mg9%

Manganese0.01mg0%

Selenium45µg82%

VITAMINS

Vitamin D0.60µg3%

Vitamin E0.15mg1%

Thiamin (B1)0.90mg75%

Riboflavin (B2)0.25mg19%

Niacin (B3)6.0mg38%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.45mg26%

Folate (B9)3.0µg1%

Vitamin B120.60µg25%

%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 cup150g

1 oz28.4g

1 lb453.6g

1 piece120g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality protein for muscle growth and repair.
✓Rich in B vitamins, especially Thiamin (B1), essential for energy metabolism.
✓Good source of iron, important for oxygen transport in the blood.
✓Provides zinc, crucial for immune function and wound healing.
✓Contains selenium, an antioxidant that supports thyroid health.

COOKING TIPS

In the kitchen.

1Cook pork to an internal temperature of 145°F (63°C) for roasts and chops, followed by a 3-minute rest.
2Marinating boneless pork can add flavor and tenderize the meat.
3Pork is versatile and can be grilled, roasted, pan-fried, or slow-cooked.

STORAGE

Keep it fresh.

Store raw boneless pork in the coldest part of the refrigerator for 3-5 days.
For longer storage, freeze pork in airtight packaging for up to 6-12 months.
Thaw frozen pork in the refrigerator, never at room temperature.

FAQ

Frequently asked questions.

Is boneless pork healthy?

Yes, boneless pork is a nutrient-dense protein source that supports muscle growth and repair. It is particularly rich in Thiamin (B1) for energy metabolism and contains essential minerals like zinc and selenium for immune and thyroid health.

How much protein is in boneless pork?

Boneless pork is an excellent source of high-quality protein, providing approximately 26.5g per 100g serving. This makes it comparable to other lean meats like chicken breast for meeting daily protein requirements.

Is boneless pork good for weight loss?

Yes, lean cuts of boneless pork are very effective for weight loss. With only 143 calories and 3.5g of fat per 100g, the high protein content helps increase satiety and preserve lean muscle mass during a calorie deficit.

Is boneless pork keto-friendly?

Absolutely. Boneless pork contains 0g of carbohydrates, making it a perfect staple for ketogenic and other low-carb diets. It provides the necessary fats and proteins without impacting blood glucose levels.

Is boneless pork gluten-free?

Raw, unprocessed boneless pork is naturally gluten-free. However, you should always check the labels on pre-marinated, seasoned, or breaded pork products, as these often contain gluten-based additives or thickeners.

What is the safe internal temperature for cooking boneless pork?

The USDA recommends cooking boneless pork to a minimum internal temperature of 145°F (63°C), followed by a three-minute rest period. This ensures the meat is safe to eat while maintaining its juiciness and flavor.

How do you prevent boneless pork from drying out during cooking?

Because boneless pork is lean, it can dry out quickly. To keep it juicy, avoid overcooking, use a meat thermometer, and consider brining the meat or using moist cooking methods like braising or slow-cooking.

How long does boneless pork last in the refrigerator?

Raw boneless pork can be safely stored in the refrigerator for 3 to 5 days. Once cooked, the leftovers should be stored in an airtight container and consumed within 3 to 4 days.

Can you freeze boneless pork?

Yes, boneless pork freezes very well. When wrapped tightly in freezer-safe packaging or vacuum-sealed, it can maintain its quality for 4 to 6 months. Thaw it slowly in the refrigerator before cooking for the best texture.

How can you tell if boneless pork has gone bad?

Spoiled pork will typically have a dull greyish color, a slimy or sticky surface texture, and a strong, unpleasant sour or ammonia-like odor. If the meat exhibits any of these signs, it should be discarded immediately.

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