Pork, ground
Common food
Photo: Wikipedia
Ground pork is finely minced meat from the pig, offering a rich, savory flavor and a tender, juicy texture that adapts beautifully to countless recipes. Nutritionally, it's a powerhouse of protein and a significant source of dietary fat, providing substantial energy without any carbohydrates.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love ground pork for its deep, umami-rich flavor that forms the savory backbone of countless comfort foods, from dumplings to meatballs. Its high fat content ensures dishes stay moist and succulent, making it incredibly versatile in both quick stir-fries and slow-cooked sauces.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content means it should be consumed in moderation, especially by those managing heart health. To counteract this, opt for leaner grinds (like 90/10), drain excess fat after browning, and balance portions with large servings of fiber-rich vegetables or whole grains.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in essential B vitamins, particularly B1 (thiamine) and B12.
- Provides key minerals like zinc, phosphorus, and selenium.
- A calorie-dense food useful for meeting high energy needs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fat in ground pork is not just for flavor; it acts as a flavor carrier, helping to distribute fat-soluble spices and aromatics throughout a dish more effectively than leaner meats.
Full nutrition (USDA data · scales with serving)
| Water | 51.6 g |
| Energy | 299 kcal |
| Protein | 26.9 g |
| Total lipid (fat) | 21.2 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 | 22.0 mg |
| Phosphorus, P | 219 mg |
| Potassium, K | 342 mg |
| Sodium, Na | 395 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 43.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.46 mg |
| Niacin | 8.5 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 84.9 mg |
| Vitamin B-12 | 0.96 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 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 | 7.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 4.6 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 96.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
What's the difference between ground pork and pork sausage?
Ground pork is simply minced pork meat with no added seasonings. Pork sausage is ground pork that has been mixed with salt, spices, and sometimes other ingredients like sugar or preservatives before being ground.
How can I tell if ground pork is cooked through?
Use a meat thermometer—the internal temperature should reach 160°F (71°C). Visually, it should have no pink remaining, and the juices should run clear.
Is ground pork healthier than ground beef?
It depends on the cut and fat percentage. A lean grind of pork (e.g., 93% lean) can be lower in saturated fat than a regular grind of beef (e.g., 80% lean). Always compare the nutrition labels for the specific products.
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 2.99 kcal/g · 36% 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: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.