Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked
Whole food · Pork Products
Photo: Wikipedia
This is a composite cut of cooked pork, blending lean meat from the leg, loin, and shoulder with flavorful fat from spareribs. The taste is rich and savory, with a tender yet satisfyingly firm texture that varies slightly by cut. It's a protein powerhouse, delivering over 26 grams per 100-gram serving with zero carbohydrates.
Calorie split: 46% protein · 0% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor and remarkable versatility—it can be grilled, roasted, braised, or stir-fried. It's a cultural staple in countless cuisines, forming the backbone of comforting family meals from Sunday roasts to festive banquets.
⚠️ Watch-outs & how to enjoy it better
The high fat content, particularly saturated fat, means it should be enjoyed in moderation by those monitoring heart health or calorie intake. To counteract, trim visible fat before cooking, use dry-heat methods like grilling to render fat, and pair it with fiber-rich vegetables or whole grains to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides essential B vitamins like thiamine (B1) and niacin (B3)
- Contains minerals such as selenium and phosphorus
- Offers a complete amino acid profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork is the most widely consumed meat in the world, accounting for about 36% of global meat intake.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 238 kcal |
| Energy | 995 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 13.9 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 341 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 42.0 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.29 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 80.1 mg |
| Betaine | 3.0 mg |
| Vitamin B-12 | 0.70 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 38.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.17 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.0 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 5.5 g |
| MUFA 18:1 c | 3.5 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:2 n-6 c,c | 0.91 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.04 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.08 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 |
| Fatty acids, total trans | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 18:1 t | 0.05 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.71 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.05 g |
FAQ
Is this the same as 'pork belly'?
No. This is a composite of lean and fat from multiple cuts. Pork belly is a specific cut from the underside of the pig, which is almost entirely fat and skin with a thin layer of meat.
How does the nutrition compare to chicken breast?
Per 100g, this pork has more protein (26g vs. ~31g for chicken breast) but significantly more fat (14g vs. ~3.6g). Chicken breast is leaner, while this pork cut offers more flavor and satiety from the fat.
Can I eat this on a low-carb diet?
Absolutely. With 0g of carbohydrates, it is a perfect protein source for ketogenic and low-carb dietary patterns.
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 2.38 kcal/g · 44% calories from protein · 0.0 g fiber · 0.0 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.