Pork, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce
Common food
Photo: Wikipedia
A savory, balanced stir-fry or bowl combining tender pork, fluffy rice, and crisp-tender vegetables like carrots and broccoli, all coated in a rich, umami-packed soy-based sauce. The texture is a delightful mix of soft grains, chewy meat, and crunchy greens, creating a satisfying mouthfeel. With nearly 10g of protein per 100g, it's a nutritionally complete, energy-dense meal in a single serving.
Calorie split: 28% protein · 22% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, deeply savory flavor profile where the soy sauce melds with the natural sweetness of pork and vegetables. It's a universally adaptable one-bowl meal that can be customized endlessly, making it a staple of home cooking and casual dining across many cultures.
⚠️ Watch-outs & how to enjoy it better
The soy sauce can contribute significant sodium, which may be a concern for those monitoring salt intake. To counteract this, use low-sodium soy sauce or tamari, and balance the meal by adding extra fresh vegetables or a side of plain steamed greens. For blood sugar management, be mindful of the rice portion and consider mixing in cauliflower rice or choosing brown rice for more fiber.
Key benefits
- High-quality complete protein from pork for muscle maintenance.
- Complex carbohydrates from rice for sustained energy release.
- Fiber and micronutrients (Vitamin A, K, C) from mixed vegetables.
- Balanced macronutrient profile for satiety and meal satisfaction.
- Versatile base for incorporating a wide variety of seasonal vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Maillard reaction' between the amino acids in pork and the sugars in the soy sauce during high-heat cooking is what creates the complex, savory, and slightly caramelized flavors characteristic of many Asian pork dishes.
Full nutrition (USDA data · scales with serving)
| Water | 73.1 g |
| Energy | 144 kcal |
| Protein | 10.0 g |
| Total lipid (fat) | 7.9 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 222 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 12.0 ug |
| Vitamin C, total ascorbic acid | 13.0 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 22.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 35.4 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 118 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1157 ug |
| Carotene, alpha | 508 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 236 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 29.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 24.0 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
Is this a complete meal on its own?
Yes, it typically provides a good balance of protein (pork), carbohydrates (rice), and vegetables, making it a nutritionally complete single-dish meal.
Can I make it healthier?
Absolutely. Use lean pork loin, increase the vegetable-to-rice ratio, opt for brown rice, and choose low-sodium soy sauce to reduce fat, boost fiber, and lower sodium.
What's the best way to reheat leftovers?
For best texture, reheat in a skillet or wok over medium heat with a splash of water to steam. Microwaving can make the rice rubbery, so cover and heat in short intervals.
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 1.44 kcal/g · 28% calories from protein · 1.1 g fiber · 1.3 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: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.