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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Pork blade steaks are a nutritious source of high-quality protein, essential B vitamins, and minerals like zinc and iron. While they are higher in fat than leaner cuts like the loin, they provide significant energy and support muscle repair and immune function when eaten in moderation.
A 100g serving of pork blade steak provides approximately 20g of protein. This high protein content makes it an excellent choice for muscle growth, tissue repair, and maintaining satiety throughout the day.
Yes, pork blade steak is very keto-friendly because it contains 0g of carbohydrates and a moderate fat content (15g per 100g). It is an ideal protein source for those following a ketogenic or low-carb lifestyle.
In its natural state, pork blade steak is 100% gluten-free. However, if you are buying pre-marinated steaks or using store-bought spice rubs, check the labels for hidden gluten ingredients like malt or wheat-based thickeners.
Because they come from the shoulder and contain more connective tissue, pork blade steaks benefit from 'low and slow' cooking methods like braising or slow-cooking to make them tender. They can also be grilled or pan-seared if marinated beforehand to help break down the muscle fibers.
Pork blade steaks are known for being more flavorful and juicier than loin chops due to their higher fat content and marbling. They have a rich, savory pork flavor that stands up well to bold seasonings and smoky barbecue sauces.
Raw pork blade steaks should be stored in the coldest part of your refrigerator and used within 3 to 5 days of purchase. If you don't plan to cook them within that timeframe, they should be moved to the freezer.
Pork Blade Steaks is a versatile ingredient found in cuisines around the world. With 220 calories per 100g and 20 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the meat category with complete nutrition information.
View all meat →Discover 1 recipes featuring pork blade steaks with step-by-step instructions.
Browse recipes →Yes, pork blade steaks freeze very well. For best quality, wrap them tightly in plastic wrap or vacuum-seal them to prevent freezer burn; they will maintain peak quality for 4 to 6 months in the freezer.
Pork blade steaks should be cooked to a minimum internal temperature of 145°F (63°C), followed by a three-minute rest period. This ensures the meat is safe to consume while remaining tender and juicy.
Pork blade steak can be part of a weight loss diet due to its high protein content, which helps with fullness. However, because it contains 220 calories and 15g of fat per 100g, it is important to monitor portion sizes compared to leaner cuts like pork tenderloin.