Pork, ground, 84% lean / 16% fat, cooked, crumbles
Whole food · Pork Products
Photo: Wikipedia
This is lean ground pork, browned and crumbled into savory, protein-packed morsels. With a mild, meaty flavor and a satisfyingly tender yet slightly chewy texture, it's a kitchen workhorse. It delivers a substantial 27 grams of protein per 100g serving with minimal carbohydrates.
Calorie split: 37% protein · 1% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it's a blank canvas that absorbs flavors from sauces and spices, forming the hearty foundation of everything from tacos to pasta sauces. Its familiar, comforting taste is a staple in home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
Being a red meat, it is higher in saturated fat than poultry or plant-based alternatives. Those monitoring saturated fat intake should practice portion control and balance it with plenty of vegetables and fiber-rich sides. Choosing the leanest grind available can also help.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Very low in carbohydrates and sugar
- Provides B vitamins like thiamine and niacin for energy metabolism
- A versatile base for countless recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pork' comes from the Old French 'porc,' but the animal itself is called a 'pig' in English because Anglo-Saxon farmers used the Germanic word for the living animal, while the Norman conquerors supplied the French word for the meat on the plate.
Full nutrition (USDA data · scales with serving)
| Water | 51.4 g |
| Energy | 289 kcal |
| Energy | 1211 kj |
| Protein | 26.7 g |
| Total lipid (fat) | 20.0 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.58 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 354 mg |
| Sodium, Na | 89.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 42.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.42 mg |
| Riboflavin | 0.49 mg |
| Niacin | 9.3 mg |
| Pantothenic acid | 0.92 mg |
| Vitamin B-6 | 0.61 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 89.7 mg |
| Betaine | 8.5 mg |
| Vitamin B-12 | 1.0 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 20.0 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 | 6.6 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 | 0.02 g |
| SFA 14:0 | 0.24 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 4.2 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.47 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 8.3 g |
| MUFA 18:1 c | 8.2 g |
| MUFA 20:1 | 0.18 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:2 n-6 c,c | 2.2 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.10 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:4 | 0.09 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 |
| Fatty acids, total trans | 0.15 g |
| Fatty acids, total trans-monoenoic | 0.12 g |
| TFA 18:1 t | 0.12 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.71 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.25 g |
FAQ
How is this different from ground beef?
Ground pork is generally milder and slightly sweeter than ground beef, with a lighter color when cooked. It has a finer texture and is often used in dishes where you want the meat to blend with other flavors rather than dominate.
Can I freeze cooked ground pork crumbles?
Yes, cooked crumbles freeze very well. Let them cool completely, then store in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator before reheating in a skillet or microwave.
What's the best way to brown it for maximum flavor?
Don't crowd the pan—cook in batches if necessary. Let it sit undisturbed for a minute or two after spreading it out to develop a good sear. Season with salt towards the end of cooking to prevent moisture loss.
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 2.89 kcal/g · 37% 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.