Pork is one of the most high-calorie types of meat, but nevertheless is in great demand. It is included in the diet of a large number of people who use it to prepare various culinary dishes. Despite the many beneficial properties, it is not recommended to eat pork every day, and it is better to limit its consumption.

Chemical composition

Pork is rich in protein, which is necessary for the formation of muscle and bone mass. No one meat product cannot boast of such a large amount of protein, and therefore pork is included in the diet of athletes and people involved in heavy physical labor.

The meat contains B vitamins, which can improve the functioning of the immune system and increase stress resistance and performance. With their help, fats are broken down in the body and cell division occurs, which is necessary for the stable functioning of the immune system and nervous system.

In addition to B vitamins, pork contains vitamins D, E and A, which regulate bone density and growth, normalize the reproductive system and improve vision. The product is also useful due to amino acids and minerals, presented in the form of sulfur, calcium, iron, phosphorus and iodine.

The percentage of BJU in meat is 26/34/0, which has a positive effect on human health. But excessive use The product can cause obesity, as it contains lipids and cholesterol.

Pork meat should be eaten with caution by people with liver disease. These include all types of hepatitis, cirrhosis and other diseases.

Glycemic index

Pork is known for its high fat content, and therefore many people consider it incompatible with dietary nutrition. However, this product has a GI of zero, which allows it to be consumed even by diabetics. This is possible because pork meat promotes quick satiety and controls blood glucose levels.

But in order for the pork to acquire useful qualities For dietary nutrition, it must be prepared correctly. Glycemic index pork products varies greatly as they have different methods of preparation. Yes, GI pork cutlets and schnitzel is 47 units, and sausages are equal to 28 units.

Lard also has a zero glycemic index, which makes it suitable for diabetics. Lard is rich in selenium, arachidonic, palmitic and linoleic acids, and therefore can be used to cleanse the walls of blood vessels from cholesterol plaques and stabilize cardiac activity.

Nutritional and energy value

The calorie content of pork depends on the parts of the animal's body and how they are processed. So, in 100 g fresh product, which has no fatty layers, contains about 250 kcal. Otherwise, the meat becomes twice as caloric.

The lowest calorie parts of the pig's body are the loin and shoulder. The calorie content of the loin is 180 kcal, and the shoulder blade is 250 kcal. When prepared correctly, you can get dietary dishes that can help you lose excess weight.

The most high-calorie parts of the animal's body are ham, neck, shank and brisket. So, the calorie content of a fatty brisket is 290 calories, and a ham has 300 calories per 100 grams. Pressed head meat has 300 kcal per 100 g, pork fillet - 147 kcal, and ribs - 322 kcal.

In addition to the above parts of the pig’s body, offal products such as pig ears, legs and skin. 100 grams of pig ears contain approximately 232 kcal, 21 g of protein and 14 g of fat. Pork feet consist of skin, tendons and bones and have a calorie content of 215 kcal. But the skin has 18 g of protein, 16 g of fat and has a calorie content of 215 kcal per 100 g.

It is healthier to eat boiled or stewed meat, since in this case its calorie content does not exceed 340 kcal. Baked pork has only 248 kcal, and steamed pork has 265 calories. Smoked pork ribs are extremely popular, with an average calorie content of 305 kcal per 100 g. And also in the meat market you can find dried meat, which has a slightly lower calorie content.

The most high-calorie product is fried pork meat, since during frying it absorbs vegetable oil. Thus, depending on the part of the animal's body, fried pork can reach 500 kcal.

Many housewives mix pork and Ground beef. This allows you to get more juicy dishes. 100 grams of fresh minced pork and beef contains about 270 kilocalories, which increases significantly during frying.

Low calorie recipes

Since pork is a fairly high-calorie product, it needs to be cooked in such a way as to reduce this figure as much as possible. It is best to use baking or stewing for these purposes.

Pork baked in foil

Calorie content of this dish is about 300 kilocalories per 100 grams. To prepare it you will need the following ingredients:

• 600 g low-fat pulp;
• 6 cloves of garlic;
• salt;
• pepper;
• mustard.

Cuts are made on a piece of pork, into which chopped cloves of garlic are then inserted. The meat is rubbed with a mixture of salt, pepper and mustard. It is then wrapped in foil and placed in a preheated oven. Bake the dish at 180 degrees for 90-100 minutes.

Although pork does not belong to dietary products, but we couldn’t help but write about the calorie content of this delicious meat, because boiled or stewed, many people who are losing weight enjoy eating pork, along with a side dish of tasty and healthy cereals. But how many calories are there in pork and how does the calorie content of this meat change depending on the preparation.

Pork, beneficial properties:

Interesting fact: pork is the most easily digestible meat after lamb. Pork fat is less harmful to the heart and blood vessels compared to beef. At 100 pork meat contains 2.98 g of fat, and the same amount of chicken contains 3.03 g.

In addition, pork contains a very large amount of vitamins from group B, compared to other types of meat: B1, B2, B3, B6 and B12. It contains a lot of protein, so nursing mothers are advised to include pork feet in their diet, as this meat promotes the formation of breast milk.

Of all types of meat, pork has the highest calorie content.

What is the disadvantage of pork meat?

Despite beneficial features and many B vitamins, pork, consumed frequently and in large portions, leads to disruption of metabolic processes in the body. Often, the question of how many calories are in pork is not of much concern to those suffering from obesity, while they satisfy their hunger with large portions, even if not fried, but boiled meat. As a result, shortness of breath appears, serious illnesses develop and fat accumulates at a tremendous speed.

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 the parts pork carcass in its raw form. calorie content per 100 g

Fried pork: calorie content and harm of the product

Fried meat is known to be harmful to the body, since pork contains a lot of cholesterol. A lot of growth hormones also have an unfavorable effect on the body’s condition. The calorie content of fried pork increases as a result of adding large amounts of fat for frying. Therefore, it is important to know how to properly prepare meat dishes. For frying, you need to use a non-stick pan, as a result, less oil will be used for cooking, and your body will not suffer from the extra calories of pork.

As you age, you need to consume meat in limited quantities, especially for older people. They will not count pork calories, but large portions of pork meat contribute to tissue destruction and the occurrence of inflammatory processes.

Overweight people should stop using fried cutlets, meatballs, schnitzels and others hearty dishes. Before you use meat dish, you need to calculate how many calories are in pork, and what this means in a particular case.

If you add minimal amount adding fat to the meat during frying and avoiding burning, you can significantly reduce the harmful effects of the product on the body. The calorie content of boiled pork will be slightly lower than meat cooked according to all the rules in a frying pan. Fried pork is prohibited for persons who have problems with the digestive system, diabetes, atherosclerosis, or cardiovascular diseases.

If you are asking about weight loss or dietary nutrition, then the calories in fried pork do not allow this type and method of cooking meat to be classified as dietary products.

How many calories are in pulled pork?

How many calories are in stewed pork? Stewed pork is a delicious dish and can be cooked with the addition of various vegetables, which will further improve the taste of the dish. The calorie content of stewed pork will be lower than the calorie content of boiled pork due to the fact that in addition to the meat itself, other products are used in the dish, which reduces the calorie content of stewed pork, calculated for the same volume of product consumed.

On average, the calorie content of stewed pork is 263 kcal per 100 g. The calorie content of the dish largely depends on what part of the meat is used. For example, pork ribs will be significantly less caloric.

Calorie content of boiled pork and the ability to lose weight

Depending on the preferences of meat eaters, according to statistics, steak came in first place. Calorie content pork ribs is about 210 kcal per 100 g of product. We hasten to inform those who love brisket that the calorie content of this part is approximately 300 kcal. Therefore, if your goal is to quickly get rid of those annoying kilograms, then it is better to abandon the high-calorie dishes listed above.

Boiled pork, which has lower calorie content, is best for you. In dietetics, pork is not considered a low-calorie product, so the calories in pork cooked in one way or another culinary way, consider for yourself, and also take into account nutritional value this product for the body. During adolescence, meat cannot be excluded from the menu.

Pork calorie table, per 100 grams of product:

And the nutritional value of cooked pork different ways, like this:

Table of nutritional value of pork, per 100 grams of product:

Should I give up pork?

Thus, pork is a high-calorie product. That is why those who believe that the calorie content of pork can have a detrimental effect on their figure tend to exclude this product from their diet. However, this should not be done, primarily because pork meat is easily digested by the body and contains unsaturated fatty acids, which cause less harm to the body than saturated solids found, for example, in beef. To reduce the calorie content of pork, you can use a little trick, namely, choose that part of the pork carcass whose calories are not so significant.

The lowest calorie part is pork shoulder and loin. By choosing this particular part of the pork carcass for cooking, you can reduce the calorie content of pork. But the most fat is contained in pork belly, it is 50%. In order for pork to bring only benefits, it should also be prepared in a certain way. First of all, you need to give up fried pork meat. It contains carcinogens that contribute to cancer. It is best to stew, bake, boil or steam pork. This will help not only reduce the calorie content of pork, but also preserve all the substances beneficial to the body.

It is worth choosing fresh meat for cooking, and the shelf life of pork is limited. For example, minced pork can be stored in the refrigerator for no more than 1-2 days, and the shelf life of steamed pork should not exceed 3 days. Pork, like any other meat, is a perishable product, so you need to be especially careful about how and for how long it is stored. Only frozen pork placed in the freezer can have a relatively long shelf life.

How to enjoy pork without harming your figure?

Pork is one of the most popular types of meat, which has become widespread thanks to unique taste and aroma. However, despite its popularity, pork has always been the subject of controversy due to its high fat content and calorie content.

The calorie content of pork is especially controversial among people watching their weight. Some believe that this meat is suitable for dietary nutrition, while others categorically deny this.

Composition and beneficial properties

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

Harm and contraindications

The main disadvantage of fried pork is considered to be 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.

Pork calories

Raw pork contains 257 kcal per 100 grams. This weight accounts for 16 g of protein and 21.7 g of fat, carbohydrates are completely absent. Depending on the cooking methods, the calorie content of meat will vary.

Calorie content depending on the part of the carcass

The nutritional properties of pork, in addition to the cooking method, may vary depending on what part of the carcass you use. Conventionally, it is customary to divide it into two parts: less fatty - pork loin, shoulder, ham, brisket, loin; and the fattier part containing the sebaceous layer - the shank, drumstick and neck.

In more detail, the calorie content depending on the part of the carcass is as follows::

Calorie content of popular pork dishes

Shashlik

When choosing meat for barbecue, preference is usually given to pork. This happens thanks to bright taste, texture and ease of preparation of the pulp.

It is not for nothing that it is believed that pork kebab almost impossible to mess up.

In 100 grams of pork kebab - 22 g of protein, 0.8 g of carbohydrates and 22 g of fat, calorie content - 297 kilocalories.

Cutlets

Most often, cutlets are made from pork. If they are prepared by frying, then their calorie content will be the highest - 347 kcal per 100 grams. The nutritional value with: 15 g protein, 34 g fat, 8.6 g carbohydrates. Pork cutlets baked in the oven are lower in calories - 217.6 kcal. Nutritional value: 13.2 g protein, 16.8 g fat, 3.5 g carbohydrates.

pork chop

Although the chop cannot be called a truly dietary dish, the content of harmful fats and lipids in it is noticeably reduced compared to other pork products.

The calorie content of a pork chop is 295 kcal, 100 g of product contains 21 g of fat, 21 g of protein, 1.6 g of carbohydrates.

By-products

The nutritional value of pork by-products will also vary. In addition, it is worth considering the cooking methods: frying, boiling, stewing, steaming, smoking.

The calorie content of raw pork by-products is:

Is it possible to eat pork while losing weight?

Pork has a high calorie content and is not suitable for dietary nutrition. With any processing method, pork will be inferior to other types of meat in terms of benefits for the figure. Most often, those who want to lose weight are recommended to eat chicken, turkey or veal; they are easier to digest and do not leave fat deposits.

If it is not possible to give up pork, but you really want to lose a kilogram or two, boiled pork or steamed meat is best, and give preference to vegetables as a side dish.

Pork chop rich in vitamins and minerals such as: choline - 27.2%, vitamin B5 - 16.4%, vitamin B6 - 17.3%, vitamin E - 13.7%, vitamin PP - 34.4%, phosphorus - 28 .7%, chlorine - 20%, iron - 12.2%, cobalt - 105.5%, copper - 12.5%, molybdenum - 22.6%, selenium - 13.8%, chromium - 29.3% , zinc - 19.9%

Benefits of Pork Chop

• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

You can see a complete guide to the most useful products in the appendix.