Meat
cooked pan-broiled lean ground pork.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
185
PROTEIN
31.7g
CARBS
0.57g
FAT
6.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories185kcal—
Protein31.7g63%
Carbohydrates0.57g0%
Fiber0g0%
Sugar0g0%
Total fat6.2g8%
Saturated fat1.9g9%
Trans fat0.07g—
Cholesterol85mg28%
Water60.1g—
MINERALS
Sodium88mg4%
Potassium415mg9%
Calcium20mg2%
Iron1.1mg6%
Magnesium25mg6%
Phosphorus261mg21%
Zinc2.6mg24%
Copper0.04mg4%
Manganese0.01mg0%
Selenium49.1µg89%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.20µg1%
Vitamin E0.40mg3%
Vitamin K0µg0%
Thiamin (B1)0.43mg36%
Riboflavin (B2)0.44mg34%
Niacin (B3)10.3mg64%
Pantothenic acid (B5)0.85mg17%
Vitamin B60.63mg37%
Folate (B9)3.0µg1%
Vitamin B120.83µg35%
%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 cup177.4g
1 tablespoon11.1g
1 teaspoon3.7g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of high-quality protein, essential for muscle growth and repair.
- ✓Excellent source of B vitamins, particularly thiamin (B1) and niacin (B3), which are vital for energy metabolism and nervous system function.
- ✓Provides key minerals like selenium, an important antioxidant, and zinc, which supports immune function.
- ✓Lean pork is a good source of iron, specifically heme iron, which is more easily absorbed by the body than non-heme iron from plant sources.
COOKING TIPS
In the kitchen.
- 1Since it is already cooked, reheat gently to avoid drying it out. Add a splash of broth or water when reheating in a pan.
- 2Use pre-cooked ground pork as a quick addition to pasta sauces, tacos, stuffed vegetables, or casseroles to save time.
- 3Pan-broiling is a method where fat is drained off during cooking, making the final product leaner. Ensure you drain any excess fat after the initial cooking.
- 4To add flavor when reheating, incorporate fresh herbs, spices, or a sauce to refresh the taste.
STORAGE
Keep it fresh.
- Store cooked ground pork in an airtight container in the refrigerator at 40°F (4°C) or below and consume within 3 to 4 days.
- For longer storage, freeze in airtight containers or heavy-duty freezer bags for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is cooked pan-broiled lean ground pork healthy?
Yes, lean ground pork is a nutrient-dense protein source. It is rich in high-quality protein for muscle repair, B vitamins for energy metabolism, and essential minerals like zinc and selenium, all while maintaining a moderate calorie count of 185 per 100g.
How much protein is in 100g of cooked pan-broiled lean ground pork?
A 100g serving provides approximately 31.69g of protein. This high protein density makes it an excellent choice for athletes, those looking to build muscle, or anyone needing a satiating meal.
Is lean ground pork good for weight loss?
Yes, it can be a great addition to a weight loss diet. Its high protein content helps promote satiety and preserve lean muscle mass, while its relatively low fat content (6.2g per 100g) helps keep overall calorie intake manageable.
Is cooked ground pork keto-friendly?
Absolutely. With only 0.57g of carbohydrates per 100g, cooked lean ground pork is ideal for ketogenic and other low-carb diets. It provides the necessary fats and proteins without impacting blood sugar levels.
Is this ingredient gluten-free?
Pure ground pork is naturally gluten-free. However, if you are buying pre-seasoned pork or using it in a recipe, ensure that added ingredients like soy sauce, breadcrumbs, or spice blends do not contain hidden gluten.
How do you pan-broil ground pork?
To pan-broil, place the meat in a heavy, preheated skillet over medium-high heat without adding water or oil. Cook while stirring to break up the meat until it reaches an internal temperature of 160°F (71°C) and is no longer pink.
What does pan-broiled lean ground pork taste like?
It has a mild, savory, and slightly sweet flavor that is less heavy than ground beef. Because of its neutral profile, it is highly versatile and excels at absorbing the flavors of garlic, ginger, soy, or Mediterranean herbs.
How long does cooked ground pork last in the refrigerator?
Cooked ground pork should be stored in an airtight container and kept in the refrigerator for no more than 3 to 4 days. Always ensure it has cooled down before sealing it to prevent moisture buildup.
Can I freeze cooked pan-broiled ground pork?
Yes, you can freeze it for 2 to 3 months for the best quality. Store it in freezer-safe bags with the air squeezed out; this is an excellent way to meal prep for quick additions to soups, pasta sauces, or tacos.
How do I know if the cooked pork has gone bad?
Signs of spoilage include a sour or ammonia-like smell, a slimy or sticky texture on the surface, or any visible mold. If the meat has been refrigerated for longer than 4 days, it is safest to discard it even if it looks fine.
