Pork and vegetables, Hawaiian style
Common food
Photo: Wikipedia
This vibrant stir-fry combines tender pork with crisp vegetables like bell peppers, onions, and pineapple in a sweet-savory sauce, offering a delightful contrast of juicy and crunchy textures. Its bright, tropical flavor profile is balanced by a moderate calorie count, making it a lighter take on a classic island-inspired dish. With a solid protein-to-calorie ratio, it provides satisfying fuel without heaviness.
Calorie split: 33% protein · 31% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore it for the harmonious blend of savory pork, sweet pineapple, and tangy sauce, which creates an addictive sweet-and-sour flavor profile. Its versatility allows it to be served over rice, noodles, or lettuce wraps, making it a crowd-pleasing weeknight meal or party dish.
⚠️ Watch-outs & how to enjoy it better
The sweet sauce can be high in added sugars, potentially causing blood-sugar spikes if consumed in large portions. To counteract this, pair it with extra fiber-rich vegetables or a side of brown rice, and practice portion control. Some versions may also be high in sodium from soy sauce; using low-sodium soy or coconut aminos can help.
Key benefits
- Good source of lean protein from pork
- Contains fiber from mixed vegetables
- Low in fat per serving
- Provides vitamin C from bell peppers and pineapple
- Offers a balanced mix of macronutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic sweet-and-sour flavor in Hawaiian-style dishes is often achieved with pineapple juice, which contains the enzyme bromelain that can naturally tenderize meat during marination.
Full nutrition (USDA data · scales with serving)
| Water | 80.9 g |
| Energy | 89.0 kcal |
| Protein | 7.4 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 7.0 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.63 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 202 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 26.7 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 845 ug |
| Carotene, alpha | 331 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 0.67 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 20.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.98 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.65 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 18.0 mg |
FAQ
Is this dish gluten-free?
It can be if prepared with gluten-free soy sauce (tamari) and without any wheat-based thickeners. Always check ingredient labels for hidden gluten.
Can I make it vegetarian?
Yes, substitute the pork with firm tofu, tempeh, or a plant-based meat alternative, and use vegetable broth in the sauce.
How do I keep the vegetables crisp?
Add harder vegetables like bell peppers and onions first, and quicker-cooking ones like pineapple or snow peas toward the end of cooking. Stir-fry over high heat for a short time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.89 kcal/g · 33% calories from protein · 1.9 g fiber · 2.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.