Pork, 72% lean / 28% fat, crumbles
Category: Pork Products Characteristics: Ground Method: Cooked
Nutrition Highlights
Serving Size
Calories
444
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 | 335 (75.3%) |
| Protein | 103 (23.2%) |
| Carbohydrate | 6.3 (1.4%) |
| Total | 444 (100%) |
Serving: 4 oz [113g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 47 (41.7%) |
| Fat | 37 (32.9%) |
| Protein | 26 (22.8%) |
| Carbohydrate | 1.6 (1.4%) |
| Ash | 1.3 (1.2%) |
| Total | 113 (100%) |
Serving: 4 oz [113g]
Benefits
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Ground pork is a good source of protein, providing around 25 grams of protein per 3-ounce serving. The protein in pork can help support muscle growth and maintenance
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Ground pork contains several B vitamins including niacin, riboflavin, pantothenic acid, and vitamin B6. These B vitamins help support energy production and metabolism
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Ground pork is a source of selenium, which is a trace mineral that functions as an antioxidant and supports thyroid function
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Ground pork provides zinc, which supports immune function and wound healing. A 3-ounce serving of ground pork contains around 15% of the Daily Value for zinc
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Ground pork contains iron and phosphorus which both support bone health and cell growth and development
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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Processed meats like pork crumbles have been linked to increased risk of certain cancers due to the sodium nitrite used as a preservative
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May contain bacteria like salmonella or listeria which can cause foodborne illness if the pork is undercooked
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Higher in calories than leaner cuts of pork which can contribute to weight gain if overconsumed
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Some religious dietary restrictions prohibit consumption of pork
Additional Information
Pork, ground, 72% lean / 28% fat, cooked, crumbles, is a popular meat product that offers both nutritional benefits and risks. Let's delve into the details of this food item to understand its impact on our health.
Starting with the nutritional benefits, pork is a rich source of high-quality protein, providing all the essential amino acids required for various bodily functions. Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Consuming pork can contribute to meeting your daily protein needs.
Additionally, pork contains several essential vitamins and minerals. It is particularly rich in B-vitamins such as thiamine, riboflavin, niacin, vitamin B6, and vitamin B12. These vitamins play vital roles in energy production, brain function, red blood cell formation, and maintaining a healthy nervous system. Pork also provides minerals like iron, zinc, phosphorus, and selenium, which are necessary for various physiological processes, including immune function, cell growth, and metabolism.
However, it is important to consider the risks associated with consuming pork, especially ground pork with a higher fat content. The 72% lean / 28% fat ratio indicates a relatively high fat content, which can contribute to increased calorie intake and potentially lead to weight gain if consumed in excess. Moreover, the fat in pork is predominantly saturated fat, which, when consumed in large amounts, can raise blood cholesterol levels and increase the risk of heart disease.
Furthermore, pork, especially ground pork, may contain harmful bacteria such as Salmonella, E. coli, and Listeria if not handled and cooked properly. These bacteria can cause foodborne illnesses, leading to symptoms like nausea, vomiting, diarrhea, and in severe cases, hospitalization. It is crucial to ensure that pork is cooked thoroughly to eliminate any potential bacterial contamination.
To make this food item healthier, consider opting for leaner cuts of pork with lower fat content. For example, choosing ground pork with a higher lean meat percentage, such as 90% lean / 10% fat, can significantly reduce the saturated fat intake while still providing ample protein. Lean cuts of pork, such as tenderloin or loin chops, are also excellent alternatives as they contain less fat and more protein.
In conclusion, pork, ground, 72% lean / 28% fat, cooked, crumbles, offers nutritional benefits such as high-quality protein, essential vitamins, and minerals. However, it is important to be mindful of the risks associated with its higher fat content and potential bacterial contamination. Moderation and proper cooking techniques are key to enjoying pork as part of a balanced diet. Consider choosing leaner cuts of pork to reduce saturated fat intake and always ensure thorough cooking to prevent foodborne illnesses.