Pork, ground, 96% lean / 4% fat, cooked, pan-broiled
Whole food · Pork Products
Photo: Wikipedia
This is extra-lean ground pork, cooked to a firm, crumbly texture with a mild, savory flavor. Its remarkably low fat content makes it a protein powerhouse, delivering over 31 grams of protein per 100 grams with minimal calories.
Calorie split: 69% protein · 1% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, meaty flavor that acts as a perfect canvas for bold seasonings and sauces. Its lean profile allows for hearty, protein-rich meals without the heaviness of fattier meats.
⚠️ Watch-outs & how to enjoy it better
The very low fat content can result in a dry, crumbly texture if overcooked. To counteract this, cook quickly over medium-high heat, don't press the meat while browning, and incorporate moisture from sauces or vegetables at the end of cooking.
Key benefits
- Extremely high in protein for muscle maintenance
- Very low in fat and calories for weight management
- A good source of B vitamins like thiamine and niacin
- Provides essential minerals like selenium and zinc
- Versatile base for countless healthy recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
At 96% lean, this ground pork has less fat per 100 grams than a skinless chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 60.1 g |
| Energy | 185 kcal |
| Energy | 773 kj |
| Protein | 31.7 g |
| Total lipid (fat) | 6.2 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.57 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 261 mg |
| Potassium, K | 415 mg |
| Sodium, Na | 88.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 49.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.43 mg |
| Niacin | 10.3 mg |
| Pantothenic acid | 0.85 mg |
| Vitamin B-6 | 0.63 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 95.2 mg |
| Betaine | 9.5 mg |
| Vitamin B-12 | 0.83 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) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 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 | 1.9 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 | 0.06 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 18:1 c | 2.1 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:2 n-6 c,c | 0.67 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.03 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 18:1 t | 0.05 g |
| TFA 18:2 t,t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.41 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.85 g |
| Cystine | 0.37 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.3 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.3 g |
| Alanine | 1.9 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.8 g |
| Proline | 1.6 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.30 g |
FAQ
How do I keep it from getting dry and tough?
Avoid overcooking. Brown it quickly in a hot pan just until no longer pink, then drain and add it to sauces or dishes with liquid to finish cooking gently.
Can I use this in place of ground turkey or chicken?
Yes, it's an excellent substitute with a similar lean profile and a slightly richer pork flavor. It works perfectly in meatballs, burgers, and sauces.
What's the best way to store leftovers?
Refrigerate cooked ground pork in an airtight container for up to 3-4 days. For longer storage, freeze it for up to 3 months.
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 1.85 kcal/g · 69% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.