Pork, fresh, ground, cooked
Whole food · Pork Products
Photo: Wikipedia
Cooked ground pork is a savory, crumbly staple with a rich, meaty flavor and a satisfying, slightly coarse texture. It's a protein powerhouse, delivering over 25 grams per 100g with zero carbs, making it a foundational ingredient for countless dishes across global cuisines.
Calorie split: 35% protein · 0% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People love ground pork for its deep, savory umami flavor and its incredible versatility—it can be the hearty backbone of a Bolognese, the juicy filling in a dumpling, or the crispy topping on a salad. Its ability to meld seamlessly with spices, herbs, and sauces makes it a global comfort food favorite.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high saturated fat content (about 7g per 100g), which can be a consideration for heart health. To counteract this, choose leaner grinds (e.g., 90/10), drain excess fat after cooking, and balance meals with fiber-rich vegetables and whole grains. It is also a common ingredient in processed meats, which can be high in sodium; opt for fresh, unseasoned ground pork and control salt in your own recipes.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides essential B vitamins, especially B1 (thiamine) and B12
- Rich in minerals like zinc and selenium
- Zero carbohydrates, suitable for low-carb and ketogenic diets
- Versatile base that absorbs flavors from sauces and seasonings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In traditional Chinese cuisine, the fat content in ground pork is deliberately adjusted for different dishes; a higher fat ratio is preferred for juicy dumplings, while a leaner grind is used for delicate stir-fries.
Full nutrition (USDA data · scales with serving)
| Water | 52.8 g |
| Energy | 297 kcal |
| Energy | 1243 kj |
| Protein | 25.7 g |
| Total lipid (fat) | 20.8 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 73.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 35.4 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 88.3 mg |
| Betaine | 3.4 mg |
| Vitamin B-12 | 0.54 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 | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 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 | 7.7 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 | 0.33 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 2.5 g |
| Fatty acids, total monounsaturated | 9.3 g |
| MUFA 16:1 | 0.63 g |
| MUFA 18:1 | 8.3 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 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 |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.68 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.90 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 1.0 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 1.1 g |
FAQ
How does the nutrition of cooked ground pork compare to ground beef?
Per 100g, cooked ground pork (lean) is very similar to 85% lean ground beef in protein (~25-26g) and calories (~250-300 kcal). Pork can be slightly higher in B vitamins like thiamine, while beef is often richer in iron and zinc. The main difference is in the fat profile and flavor.
Is the fat in pork bad for you?
Pork fat contains a mix of saturated and monounsaturated fats (like oleic acid, the same fat in olive oil). While moderation is key for a balanced diet, the health impact depends on the overall dietary pattern. Choosing lean grinds and draining fat after cooking are practical ways to manage intake.
What's the best way to cook ground pork to keep it moist?
Avoid overcooking, which dries it out. For stir-fries, cook in a very hot wok quickly. For sauces or fillings, simmer gently in liquid. Mixing in a small amount of liquid (like soy sauce, broth, or even grated onion) before cooking can also help retain moisture.
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 2.97 kcal/g · 35% 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.