Pork
Category: Pork Products State: Fresh Characteristics: Ground Method: Raw
Nutrition Highlights
Serving Size
Calories
75
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
Nutrient | Calories kcal (%) |
---|---|
Fat | 54 (72.6%) |
Protein | 19 (25.7%) |
Total | 75 (100%) |
Serving: 1 oz [28g]
Composition
Nutrient | Weight g (%) |
---|---|
Water | 17 (61.1%) |
Fat | 6.0 (21.2%) |
Protein | 4.8 (16.9%) |
Ash | 0.2 (0.9%) |
Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Ground pork is a good source of high quality protein. The protein in pork helps build and repair muscles
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It contains various B vitamins like niacin, riboflavin, pantothenic acid and vitamin B6. These B vitamins help support energy production and metabolism
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Ground pork provides minerals like selenium, zinc and phosphorus which support immune function, cell growth and thyroid health
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It is a source of heme iron which is highly bioavailable and absorbed by the body compared to non-heme iron from plant sources
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Ground pork contains conjugated linoleic acid (CLA) which may help reduce body fat and support heart health when consumed in moderation as part of a balanced diet
Risks
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Pork can contain parasites like trichinella spiralis which can cause trichinosis if undercooked. Proper cooking to an internal temperature of 160F kills these parasites
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Ground pork has a higher risk of contamination from pathogens like salmonella and E. coli compared to whole cuts since it involves more handling during processing
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Excess consumption of processed meats like ground pork has been linked to increased risk of certain cancers due to the presence of preservatives and sodium nitrite added during processing
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Ground pork is high in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts as part of an overall unhealthy diet
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Some religious dietary restrictions prohibit consumption of pork
Additional Information
Pork, fresh, ground, raw is a versatile and commonly consumed meat product that offers several nutritional benefits. However, it is important to consider certain risks associated with its consumption as well.
Starting with the nutritional benefits, pork is an excellent source of high-quality protein, which is essential for the growth and repair of tissues in the body. A 100-gram serving of ground pork provides approximately 26 grams of protein, making it a valuable option for individuals following high-protein diets or those looking to increase their protein intake.
Pork also contains a wide range of essential vitamins and minerals. It is particularly rich in B-vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B12. These vitamins play crucial roles in energy metabolism, nervous system function, and the production of red blood cells. Additionally, pork is a good source of zinc, selenium, and phosphorus, which are important for immune function, thyroid health, and bone strength, respectively.
Moreover, pork is a source of healthy fats. While it is true that pork contains saturated fats, which should be consumed in moderation, it also provides monounsaturated fats, specifically oleic acid, which is the same heart-healthy fat found in olive oil. These monounsaturated fats have been associated with reducing the risk of heart disease and improving overall cardiovascular health when consumed as part of a balanced diet.
Despite its nutritional benefits, there are some risks associated with the consumption of pork, especially when it is consumed raw or undercooked. Raw pork can potentially harbor harmful bacteria such as Salmonella, Escherichia coli (E. coli), and Listeria monocytogenes, which can cause foodborne illnesses. To mitigate this risk, it is crucial to handle and cook pork properly, ensuring that it reaches a safe internal temperature of at least 145°F (63°C) to eliminate any potential pathogens.
Additionally, pork contains a higher fat content compared to other lean meats such as chicken or turkey. The fat content can vary depending on the cut, but ground pork often contains a higher proportion of fat. Excessive consumption of saturated fats can contribute to the development of cardiovascular diseases, obesity, and other health issues. Therefore, it is advisable to choose leaner cuts of pork or trim visible fat before cooking to reduce overall fat intake.
Furthermore, individuals with certain health conditions, such as gout or kidney problems, may need to limit their consumption of pork due to its relatively high purine content. Purines are substances that can be broken down into uric acid, and excessive uric acid levels can lead to gout attacks or kidney stone formation in susceptible individuals. Therefore, it is essential for those with these conditions to consult with their healthcare provider or a registered dietitian to determine the appropriate amount of pork to include in their diet.
In conclusion, pork, fresh, ground, raw is a protein-rich food that offers various essential nutrients, including high-quality protein, B-vitamins, minerals, and healthy fats. However, it is important to handle and cook pork properly to avoid the risk of foodborne illnesses associated with raw or undercooked meat. Additionally, individuals should be mindful of the fat content in pork and consider choosing leaner cuts to maintain a balanced diet. As with any dietary choice, moderation and individual considerations are key to enjoying the nutritional benefits of pork while minimizing potential risks.