Pork, 72% lean / 28% fat
Category: Pork Products Characteristics: Ground Method: Cooked, Pan Broiled
Nutrition Highlights
Serving Size
Calories
321
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 | 240 (74.8%) |
| Protein | 77 (23.9%) |
| Carbohydrate | 3.7 (1.1%) |
| Total | 321 (100%) |
Serving: 3 oz grilled patties [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 37 (43.8%) |
| Fat | 27 (31.4%) |
| Protein | 19 (22.6%) |
| Carbohydrate | 0.9 (1.1%) |
| Ash | 0.9 (1.0%) |
| Total | 85 (100%) |
Serving: 3 oz grilled patties [85g]
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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Ground pork provides several important B vitamins including niacin, riboflavin, pantothenic acid and vitamin B6. These B vitamins help support energy production
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Ground pork contains selenium and zinc which are important for immune function and thyroid health
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The fat content of 72% lean ground pork provides energy and fat-soluble vitamins like vitamin A that support vision and cell growth
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Ground pork can be part of a balanced diet when consumed in moderation due to its calorie and saturated fat content
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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Ground pork may contain pathogens like Salmonella and Trichinella that can cause foodborne illness if not cooked to an internal temperature of 160°F
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Higher in fat than leaner cuts of pork which can contribute more calories and fat to the diet
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Pan-broiling method may lead to formation of heterocyclic amines which are potential carcinogens if meat is cooked at very high temperatures
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Contains no fiber, vitamins, or minerals - should be consumed as part of a balanced diet
Additional Information
Pork, ground, 72% lean / 28% fat, cooked, pan-broiled is a popular food product that offers both nutritional benefits and risks. Let's take a closer look at its composition and evaluate its impact on our health.
Starting with the nutritional benefits, this ground pork product is a good source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and maintaining healthy hair, skin, and nails. A 100-gram serving of this ground pork provides approximately 24 grams of protein, fulfilling a significant portion of the recommended daily intake.
Additionally, ground pork contains various essential vitamins and minerals. It is particularly rich in B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, and vitamin B12. These vitamins play crucial roles in energy metabolism, neurological function, and the production of red blood cells.
Moreover, ground pork is a valuable source of important minerals like iron, zinc, and selenium. Iron is essential for oxygen transport in the body, while zinc supports immune function, wound healing, and DNA synthesis. Selenium acts as an antioxidant, protecting cells from damage and supporting thyroid function. Incorporating ground pork into your diet can help meet your requirements for these vital minerals.
However, it is important to be aware of the risks associated with consuming this specific ground pork product. The primary concern lies in its fat content. With 28% fat, it falls into the higher end of the fat spectrum. While fat is an essential nutrient required for energy, hormone production, and nutrient absorption, excessive intake can lead to weight gain and increase the risk of cardiovascular diseases.
Consuming too much saturated fat, which is predominantly found in animal products like ground pork, can raise LDL (bad) cholesterol levels and contribute to the development of heart disease. Therefore, it is advisable to consume ground pork in moderation and balance it with leaner protein sources.
To minimize the risks associated with the fat content, you can opt for leaner cuts of pork or mix this ground pork with leaner meats to reduce the overall fat content. Additionally, cooking methods also play a role in managing fat intake. Pan-broiling, as mentioned in the description, is a healthier cooking method compared to frying, as it allows excess fat to drain away.
In conclusion, ground pork, 72% lean / 28% fat, cooked, pan-broiled, offers several nutritional benefits such as being a rich source of protein, B vitamins, iron, zinc, and selenium. However, the higher fat content poses a risk if consumed excessively, potentially leading to weight gain and cardiovascular issues. By practicing moderation, choosing leaner cuts, and utilizing healthier cooking methods, you can enjoy the nutritional benefits of ground pork while minimizing the associated risks.