Calorie content of pork per 100 grams: boiled, fried, baked in the oven

Dietary properties:

How many calories are in boiled pork, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

So:

Pork is a tasty and very healthy type of meat. In cooking, pork is usually fried, stewed, boiled or smoked. It makes excellent rich broths, which can be used to prepare first courses - cabbage soup, borscht, vegetable soups, solyanka, pickle soup.

This type of meat is one of the most delicious and easy to prepare. It fries quickly without adding oil, its fat melts well, and the parts of the carcass that are devoid of fat are the leanest meat. For baking or frying pork, premium meat is suitable: shoulder, loin, brisket, ham. The sweetish taste of pork goes especially well with fruits, nuts, honey, and prunes.

It is also used to make excellent rich broths, which can be used to prepare first courses - cabbage soup, borscht, vegetable soups, solyanka, pickle soup.

Harm and contraindications

The main disadvantage of fried pork is its high cholesterol content. This makes eating meat undesirable if you have a number of liver and gastrointestinal diseases, as well as if you are overweight.

It should also be noted that pork, due to its high content of histamine, which is an irritant of the immune system, is a strong allergen.

In addition, pork is more susceptible to parasites than other meats. Before purchasing, it is strongly recommended to check pork meat for suspicious signs indicating the presence of helminths: small inclusions (like grains) scattered on the surface of the meat, as well as beige or white lumps filled with liquid. Only thorough heat treatment can kill most harmful microorganisms, if they are present in meat.

Pork composition:

Vitamins:

Vitamin:	IN 1	AT 2	AT 4	AT 5	AT 6	AT 9	AT 12	E
in mg. per 100 grams	1.45	0.16	75.0	0.7	0.5	0.006	0.001	0.5

Minerals:

Mineral:	Calcium	Phosphorus	Magnesium	Potassium
in mg. per 100 grams	8	220	26	345

Those who adhere to a protein diet are often advised to choose veal, chicken, rabbit from meat, that is, those varieties that are easier to digest than pork. But still, the taste and aroma of this product cannot be replaced by any other meat. Therefore, the ranks of her lovers are still not thinning.

Composition and beneficial properties

It is curious that pork is the easiest to digest by the body. It contains a lot of protein and useful microelements:

vitamins A, B1, B3, B5, B9, B12, C;
potassium, calcium, magnesium, sodium, phosphorus;
iron, manganese, copper, zinc, selenium.

Thanks to the large amount of proteins and fats in its composition, pork will help quickly restore strength and warm the body, and the high content of zinc and magnesium helps improve the functioning of the cardiovascular system. In addition, not only the pulp is useful, but also lard - it has a positive effect on the development of blood cells and vision.

Top 10 Lowest Calorie Recipes

Grilled (223 calories/100 g)

A very appetizing dish that is suitable for a festive table. Due to the absence of oil in the recipe and the choice of low-fat meat options, it is allowed during the diet. Necessary products for cooking:

pork - 800 grams;
tomatoes - 4 pcs.;
bell pepper - 2 pcs.;
table salt - 1 tsp;
hot chili pepper - 1 pc.

First, rinse the meat and cut it across the fibrous structure, the thickness of the strips is approximately 1.5 cm. Scald the tomatoes with water and remove the skin, peel the bell pepper. Next, grind the prepared vegetables using a kitchen blender. Pour the mixture over the meat and leave to marinate for 1 hour. Next, grill it for about 40-50 minutes, depending on the size of the pieces.

Try to choose sirloin, tenderloin, shoulder or pork liver - these are the meat parts that will contain less fat. At the same time, you should not buy shanks and lard with layers.

Meat borscht (41 kcal/100 g)

A hearty first course with pieces of meat. For preparation you will need the following ingredients:

pork - 0.5 kg;
beets - 2 pcs.;
carrots - 1 pc.;
onion - 1 pc.;
cabbage - 1 pc.;
bay leaf - 2-3 pcs.;
lemon juice - 1 tbsp. l.;
sugar - 1 tbsp. l.;
salt, fresh herbs - add to taste;
water - 3 liters.

Rinse the meat thoroughly and cut into large pieces, then boil for about 40 minutes. Grate the peeled and washed carrots, beets, and chop the onion into cubes. Add vegetables to the pot with meat. Also add lemon juice, sugar and salt to the water and cook the dish for another 40 minutes.

Meanwhile, chop the cabbage and add to the pan along with the bay leaf. Cook the borscht for another 20 minutes. This dish should be served with herbs, low-fat sour cream and whole grain bread based on rye flour.

In a slow cooker (239 kcal/100 g)

This recipe requires a minimum of effort and products. The result is a satisfying dish with a reduced amount of calories. Required list of ingredients:

pork - 450 grams;
onion - 2 pcs.;
garlic - 2 cloves;
salt, spices - add to taste.

What nutritionists recommend

Since pork has a high calorie content only when fried, this product cannot be called high-calorie. Moreover, calorie content always depends on what part you cook, how you marinate and in what, and not just on the type of preparation. Of course, in a spicy marinade of tomato paste and spices, pork will turn out to be less caloric than in a mayonnaise or sour cream marinade.

The same goes for shish kebab - for it, they usually choose not very fatty parts of the pig, so that you can safely bite off the meat. For example, loin, ham, brisket, shoulder and lumbar are considered lean and lean.

And the shank, neck and drumstick have a layer of fat, and therefore it is better not to eat these parts during the diet or cook them in the leanest way possible. In addition to this information, we have collected for you some more interesting facts about pork and how nutritionists speak about it.

Some nutritionists claim that pork is much healthier than everyone's favorite beef. Even pork fat (and sometimes it is precisely it) can bring many benefits to human health, but it all depends on the quality of the meat and on the proportions in which the product is consumed.
By the way, if we talk about pure lard, nutritionists say that a person needs to eat at least 15 and no more than 30 grams of lard every day, because it contains healthy fatty acids that the body needs for normal functioning. Lard also helps improve immunity and strengthen the walls of blood vessels.
The protein contained in pork is absorbed by the human body much better than the protein found in beef. For this reason, pork meat can be found in baby food, and it is also recommended for those who have suffered a serious illness or surgery.
As we already said, for weight loss it is best to choose lean and lean parts of the pig's body, such as ham or brisket. If you stick to proper nutrition, combine it with exercise and an active lifestyle, pork at lunchtime with vegetables will be a great addition for you to get your body in order and at the same time keep you healthy.
Pork is very suitable for consumption in the cold season. It fills the body with useful substances, strengthens blood vessels and does not burden the body. Its nutritional value is quite high, so a person will not want to eat it for a long time after eating a piece of pork.

Calorie table (meat, meat products, poultry, fish, eggs)

Delicious - cooking, recipes, salads, soup / Useful

Meat, offal, poultry
Product	Kcal/ 100 g	Squirrels	Fats	Carbohydrates
Mutton	203	16,3	15,3
Lamb Kidneys	77	13,6	2,5
Lamb Liver	101	18,7	2,9
Lamb Heart	82	13,5	2,5
Beef	187	18,9	12,4
Beef Brains	124	9,5	9,5
Beef liver	98	17,4	3,1
Beef Kidneys	66	12,5	1,8
Beef Udder	173	12,3	13,7
Beef Heart	87	15	3
Beef Tongue	163	13,6	12,1
Geese	364	16,1	33,3
Turkey	197	21,6	12	0,8
horsemeat	143	20,2	7
Rabbit	199	20,7	12,9
Chickens	165	20,8	8,8	0,6
Pork kidneys	80	13	3,1
Pork liver	108	18,8	3,6
Pork lean	316	16,4	27,8
Pork is fatty	489	11,4	49,3
Pork heart	89	15,1	3,2
Veal	90	19,7	1,2
Ducks	346	16,5	61,2
Chickens	156	18,7	7,8	0,4
Pork tongue	208	14,2	16,8
Sausages, canned meats and smoked meats
Product	Kcal/ 100 g	Squirrels	Fats	Carbohydrates
Boiled sausage Diabetic	254	12,1	22,8
Boiled sausage Dietary	170	12,1	13,5
Boiled sausage Doctorskaya	260	13,7	22,8
Boiled sausage Lyubitelskaya	301	12,2	28
Boiled sausage Milk	252	11,7	22,8
Boiled sausage Separate	228	10,1	20,1	1,8
Boiled veal sausage	316	12,5	29,6
Boiled-smoked Amateur	420	17,3	39
Boiled-smoked Cervelat	360	28,2	27,5
Ham	279	22,6	20,9
Raw smoked brisket	632	7,6	66,8
Beef stew	232	16,8	18,3
Tourist breakfast (beef)	176	20,5	10,4
Tourist breakfast (pork)	206	16,9	15,4
Sausage mince	213	15,2	15,7	2,8
Raw smoked loin	467	10,5	47,2
Pork sausages	332	10,1	31,6	1,9
Dairy sausages	277	12,3	25,3
Russian sausages	220	12	19,1
Pork sausages	324	11,8	30,8
Semi-smoked Krakow	466	16,2	44,6
Semi-smoked Minsk	259	23	17,4	2,7
Semi-smoked Poltavskaya	417	16,4	39
Semi-smoked Ukrainian	376	16,5	34,4
Pork stew	349	14,9	32,2
Raw smoked Amateur	514	20,9	47,8
Raw smoked Moscow	473	24,8	41,5
Eggs
Product	Kcal/ 100 g	Squirrels	Fats	Carbohydrates
Chicken egg	157	12,7	11,5	0,7
Egg powder	542	45	37,3	7,1
Protein powder	336	73,3	1,8	7
Dry yolk	623	34,2	52,2	4,4
Quail egg	168	11,9	13,1	0,6
Fish, fish and seafood
Product	Kcal/ 100 g	Squirrels	Fats	Carbohydrates
Gobies	145	12,8	8,1	5,2
Pink salmon	147	21	7
Chum salmon caviar granular	251	31,6	13,8
Breakout bream caviar	142	24,7	4,8
Pollock caviar, punched	131	28,4	1,9
Sturgeon caviar granular	203	28,9	9,7
Flounder	88	16,1	2,6
Squid	75	18	0,3
crucian carp	87	17,7	1,8
Carp	96	16	3.6
Chum salmon	138	22	5.6
Smelt	91	15.5	3.2
Crab	69	16	0,5
Shrimp	83	18	0,8
Far Eastern shrimp	134	28,7	1,2
Icy	75	15.5	1.4
Bream	105	17.1	4.1
Salmon	219	20.8	15.1
Macrurus	60	13.2	0.8
Lamprey	166	14.7	11.9
Pollock	70	15.9	0.7
capelin	157	13.4	11.5
Sea kale	5	0,9	0,2	3
Navaga	73	16.1	1
Burbot	81	18.8	0.6
Marbled notothenia	156	14.8	10.7
Sea bass	117	17.6	5.2
River perch	82	18.5	0.9
Sturgeon	164	16.4	10.9
Halibut	103	18.9	3
Pasta "Ocean"	137	18,9	6,8
Cod liver	613	4,2	65,7
Blue whiting	72	16.1	0.9
Saber fish	110	20.3	3.2
Caspian fisherman	98	19.2	2.4
Carp	121	18.4	5.3
Large saury	262	18.6	20.8
Small saury	143	20.4	0.8
Salaka	121	17.3	5.6
Herring	242	17.7	19.5
Whitefish	144	19	7.5
Mackerel	153	18	9
Som	144	16.8	8.5
Horse mackerel	119	18.5	5
Sterlet	320	17	6.1
Zander	83	19	0.8
Trepang	35	7,3	0,6
Cod	75	17.5	0.6
Tuna	96	22,7	0,7
coal fish	158	13.2	11.6
Sea eel	94	19.1	1.9
Acne	333	14.5	30.5
Hake	86	16.6	2.2
Pike	82	18.8	0.7
Ide	117	18.2	0.3

How to make dietary pork: cooking methods for weight loss and dieting

Culinary experiments with pork can be quite varied - the meat is combined with many vegetables, marinades, herbs, etc. The most popular methods of cooking on a diet:

Baking. Pork cooked according to a dietary recipe in the oven has a golden crust and an appetizing aroma. However, fried meat negatively affects the liver and slows down the process of losing weight. For a diet, it is best to bake meat in foil and not use oil. This oven-baked pork will turn out to be truly dietary and tasty.
Frying in a frying pan. This option turns out to be very appetizing, but extremely undesirable on a diet. Naturally fatty meat absorbs vegetable oil, which is why the calorie content of the dish almost doubles! If you like your pork roasted, it is better to use a grill or a special non-stick frying pan. Also, do not over-fry the product, increasing the load on the liver.
In a slow cooker. This pork will cook quickly enough, retain its natural taste and will be useful for losing weight. The main condition is not to add oil. By activating the “Stew” mode, you can get the most juicy portion of your favorite meat.
For a couple. This cooking option will provide minimal calorie content to the dish. At the same time, the meat turns out tender and juicy in taste.
Cooking. Boiled pork, although low in calories, loses some of its taste during the cooking process and becomes tougher. This option can be used for a variety of soups and salads, combined with interesting side dishes, spices and dressings. Without such an addition, the taste of pork will be inferior compared to other processing options.

The most preferred way to process pork is steaming and braising (can be eaten almost every day in moderation). They reveal the natural taste of meat and do not harm the figure.

Important! For cooking, choose lean pieces of pork meat - without layers of fat. An ideal option for dietary dishes is young pork.

Vitamin content

Table 1

Vitamins	Content	Daily norm
E (α-, β-, γ-tocopherols)	0.4 mg	4 %
B1 (thiamine)	0.4 mg	26.67 %
B2 (riboflavin)	0.1 mg	5.56 %
B3 (PP) (nicotinamide)	4.8 mg	25.26 %
B6 (pyridoxine)	0.3 mcg	15 %
B9 (folacin)	3.1 mcg	1.55 %

Fatty pork contains vitamins with high, medium and low levels, if we consider them according to the approved standards for the significance of the nutritional value of the product.

At the highest level of importance in the food value chain are:

B1, required to normalize the nervous and muscular systems.
PP, participates in the formation of hemoglobin.
B6, participates in the metabolism of lipids and amino acids.

Vitamin B2 is at a medium level of importance; it maintains body tone.

Vitamins of low content include:

E, keeps the muscular system in good shape.
B9, supports the hematopoietic and digestive system.

Calculation of protein content in food

To calculate protein content, start typing the name of the dish you are interested in in the text box above the table. After typing the first letters of the name, the program will give you a list of possible options from which you will only have to choose the one you need. Then enter the weight of the product and all the necessary data will appear in the table:

The calculator will automatically calculate the energy value of a finished dish consisting of several ingredients. An unlimited number of lines in the calculator allows you to find out the calorie content of almost any complex food. It is not recommended to greatly reduce calories when losing weight, as this will slow down your metabolism and make it more difficult to further “burn” fat.

Calorie content of pork dishes

To prevent excess weight gain, calculate the calorie content of the dishes you prepare using the table below.

Name	Calorie content, 100 g
Lean pork	250
Boiled pork	351
Fried pork	303
Pork stew	280
Pork chop	251
Pork goulash	333
Borscht with pork	121
Pork cutlets	355

As you can clearly see, pork dishes can be low in calories, borscht is especially striking. From this it follows that by combining pork meat with other ingredients, you can get a low-calorie product that will not affect your figure.

For example, the calorie content of such a seemingly heavy dish as boiled beef and pork dumplings is only 275 kcal. In addition, the calorie content of boiled pork can be reduced to 270 kcal if you cook it without any lard or fat.

Pork Chops with Apple Butter and Sage

This is a fairly easy recipe to prepare. The dish turns out very tasty, nutritious, and most importantly, there is nothing superfluous. Perfect for a romantic dinner with creamy polenta and salad.

Preparing this recipe for a very interesting pork dish takes 30 minutes.

Designed for two persons.

Calorie content: 328 kcal.

Ingredients:

pork chops - 2 pcs.;
Cold pressed olive oil - two tbsp. spoons;
apples, slices - 2 pcs.;
apple butter - 2 tbsp. spoons;
salt and black pepper;
butter - 3 tbsp. spoons;
fresh sage - 12 leaves;
garlic - two crushed cloves;
apple cider vinegar - 1 tbsp. spoon;
fresh thyme, finely chopped (to taste)

Preparation

Season the pork chops with salt and pepper. Heat a frying pan over high heat, add olive oil, and when it starts to sizzle, add the pork and fry on both sides for 3 minutes. Reduce heat and continue cooking for a few more minutes until pork chops are cooked through.

Remove the chops from the pan to a plate and brush both pieces with a layer of apple butter.

Add the butter, garlic, apples and sage to the pan. Mix everything and cook over medium heat for 1-2 minutes.

Transfer the chops to a baking dish greased with olive oil and drizzle the balsamic vinegar over the top. Place the pan in the oven for a couple of minutes until the apple butter forms a crust.

Remove chops from oven and sprinkle with fresh thyme. Top with a mixture of butter, garlic, apples and sage.

Serve the dish and enjoy the wonderful taste!

Application

Pork, like high-calorie meat, requires a simple cooking method. If you fry pork meat, it will absorb oil, thereby increasing its calorie content. Therefore, a great solution is to stew pork meat. Recipe for stewing pork: 1. Cut pieces of pork into small pieces; 2. Place them in a saucepan with a thick bottom; 3. Salt, pepper, add garlic, onion, carrots, bay leaf; 4. Add water and simmer over low heat until done. You can stew pork with many ingredients, such as: pumpkin, tomatoes, cabbage, potatoes, carrots, celery, rice, etc. The dish will turn out tasty by adding other ingredients - less calorie.

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Pork carcass parts and calorie content

It is customary to divide this meat into two types:

The first includes the less fatty parts of the animal: shoulder, loin (back), brisket, lumbar part, ham.
The second type is defined as those pieces that contain layers of fat: neck, shank, drumstick.

Below is information about the calorie content of raw pork carcass parts. calorie content per 100 g

Calorie content of pork shoulder 250 kcal
Calorie content of pork loin (back) 180 kcal
Calorie content of pork belly 550 kcal
Calorie content of the lumbar part of a pork carcass is 270 kcal
Calorie content of pork ham 300 kcal
Calorie content of pork neck 340 kcal
Calorie content of pork knuckle 330 kcal
Calorie content of pork shank 257 kcal

Calorie content of boiled pork. Chemical composition and nutritional value.