Pork, ground, 84% lean / 16% fat, cooked, pan-broiled
Whole food · Pork Products
Photo: Wikipedia
This is lean ground pork, cooked by pan-broiling until browned and slightly crisp at the edges. It has a savory, meaty flavor with a firmer, less greasy texture than fattier blends. A 100g serving packs a powerful protein punch with zero carbs.
Calorie split: 36% protein · 0% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, savory pork flavor that acts as a versatile canvas for bold seasonings. It's a staple in countless cuisines, offering a quick, high-protein base for everything from tacos to stir-fries.
⚠️ Watch-outs & how to enjoy it better
Being very lean, it can dry out and become tough if overcooked. To counteract this, cook just until no longer pink and consider mixing in a small amount of moisture-rich ingredient like diced onions or a splash of broth. Its high protein content may also be a consideration for individuals with specific kidney conditions.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Naturally zero-carb, suitable for ketogenic and low-carb diets
- Provides essential minerals like zinc, selenium, and phosphorus
- Leaner than many ground meats, reducing saturated fat intake
🍽️ 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 | 52.0 g |
| Energy | 301 kcal |
| Energy | 1260 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 21.4 g |
| Ash | 1.3 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 | 1.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 345 mg |
| Sodium, Na | 89.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 43.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.46 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 85.6 mg |
| Betaine | 7.4 mg |
| Vitamin B-12 | 0.97 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) | 0.44 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 | 22.0 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 | 7.5 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 15:0 | 0.01 g |
| SFA 16:0 | 4.6 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.52 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 9.4 g |
| MUFA 18:1 c | 9.3 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:2 n-6 c,c | 2.6 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.13 g |
| PUFA 20:3 | 0.02 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 |
| Fatty acids, total trans | 0.19 g |
| Fatty acids, total trans-monoenoic | 0.13 g |
| TFA 18:1 t | 0.13 g |
| TFA 18:2 t,t | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 97.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Methionine | 0.72 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.25 g |
FAQ
How is pan-broiling different from pan-frying?
Pan-broiling uses high heat with little to no added fat, letting the meat's own fat render out. It's similar to frying but with minimal oil, resulting in a leaner cooked product.
Why does my 84% lean pork sometimes taste dry?
The lower fat content means less moisture retention. To keep it juicy, avoid overcooking, don't press the meat while cooking (which squeezes out juices), and consider adding a small amount of liquid or fat back into your recipe.
Is this a good option for meal prep?
Yes, its neutral flavor and lean profile make it ideal. Cook a batch, then refrigerate for 3-4 days or freeze for up to 3 months. Use it as a base for salads, bowls, or sauces throughout the week.
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 3.01 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.