Low-fat boiled pork calorie content per 100 grams. Rules for cutting pork carcass. Vitamins and minerals

Traditionally, we are accustomed to the idea that pork is fatty, juicy and aromatic meat, very tasty and tender, but certainly not dietary. Lean beef is always recommended as a dietary alternative to pork, but what about those people who really love pork - can they really forget about their favorite meat? Is it harmful to eat pork?

If you monitor your health and are worried about your excess weight, eat lean pork. The average calorie content of pork is 257 kcal per 100 grams. The calorie content of pork tenderloin is only 142 kcal per 100 grams, but the calorie content of fatty pork varieties exceeds 400 kcal per 100 grams. Pork is easier to digest than beef, it contains less fat than chicken, and, unlike beef, it does not harm blood vessels at all. Pork is rich in B vitamins - and they, as we know, perform extremely important functions in the body: they participate in metabolism and normalize water-salt metabolism, strengthen the nervous system, improve its functioning, fight depression, insomnia, anxiety, stress, strengthen memory and improve attention, promote concentration and normalize brain activity. Pork meat contains niacin, nicotinic acid, thiamine, riboflavin, pyridoxine, pantothenic and folic acids, as well as choline. B vitamins slow down aging and help maintain beauty and youth, and choline regulates insulin levels in the blood, improves memory, controls and regulates the functioning of internal organs, and is involved in metabolism and the synthesis of certain amino acids.

Pork also has a lot of protein. Pork is especially beneficial for breastfeeding women, as it promotes the production of breast milk. For men, eating pork is recommended because this meat improves their virility.

Pork is healthy, but to a certain extent. You should not consume more than 200 grams of pork per day; You should also choose lean pork: the calorie content of lean pork is much lower than the fatty parts of the pork carcass, the fat content is lower, and the beneficial properties are no less.

It is best to bake or boil pork; you can stew and grill it. But frying meat is not recommended - although B vitamins are resistant to heat treatment, proteins and other beneficial substances at high temperatures change their properties or are completely destroyed. Before cooking meat, it must be completely free of fat.

Pork lard is also useful in small quantities. The calorie content of lard is, of course, huge, but it contains many vitamins and beneficial amino acids. It has extremely little cholesterol - much less than butter or boiled eggs. Pork contains a lot of iron and zinc, so pig meat is a good product for preventing anemia. In addition, pork contains a large amount of potassium - it helps remove toxins from the body, waste, salt and excess fluid from tissues, and also improves the condition of the skin, hair and nails. Phosphorus, calcium and fluorine are the building materials of bones and teeth. Pig meat also contains sodium, iodine, copper, nickel and other trace elements.

Calorie content of pork and pork dishes

The calorie content of low-fat pork does not exceed 250 kcal per 100 grams. The calorie content of pork “with fat” is already much higher – about 460 kcal per 100 grams. The calorie content of pork ham is 261 kcal per 100 g, shoulder - 257 kcal per 100 g, and neck - 267 kcal per 100 g. The calorie content of pork from the underbelly part of the carcass is 630 kcal per 100 g.

The calorie content of boiled pork is about 350-370 kcal. The calorie content of boiled pork is affected by the amount of fat, so it is recommended to remove the fat before cooking the meat. The calorie content of boiled low-fat pork is about 270 kcal per 100 grams. The calorie content of boiled pork of fatty varieties will be significantly higher: for example, the calorie content of boiled pork with lard will be about 450 kcal per 100 grams. The calorie content of boiled pork is affected not only by which part of the carcass the meat is taken from, but also by how long you cook it - the longer the meat is cooked, the more fat is boiled, and accordingly, the lower the calorie content becomes.

Stewed pork is a good alternative to fried pork dishes. The calorie content of stewed pork also depends on the fat content of the meat and can range from 225 to 350 kcal. The calorie content of stewed pork with vegetables (tomatoes, peppers, carrots and onions) is 131 kcal per 100 g, and the calorie content of stewed pork with champignons is 112 kcal per 100 g.

The calorie content of pork kebab is on average about 320 kcal per 100 grams. If the meat for shish kebab is good, high quality, without veins and fat, then the calorie content of pork kebab will be about 240 kcal per 100 g. The calorie content of shashlik made from fatty pork will be higher, despite the fact that the fat is rendered during the cooking process.

Calorie content of minced pork cutlets with fat is 466 kcal per 100 g. Calorie content of steamed lean pork cutlets is 316 kcal. Calorie content of breaded pork cutlets (fried) – 351 kcal.

Calorie content of pork meatballs – 195 kcal per 100 g. The calorie content of roast pork is 225 kcal per 100 g. Calorie content of pork steak – 472 kcal per 100 g.

Useful product

Pork is a meat used to prepare a wide range of dishes. It contains fat that melts easily, imparting tenderness and juiciness. Meat and lard products are fried, boiled, baked, smoked. The latter is typical for a bacon-type product.

In pork carcasses there are always fatter cuts and leaner ones. Let's look at those parts that contain less fat:

tenderloin is the leanest part of pork and is suitable for any dishes, because it includes all the advantages of this meat;
the spatula also has good taste and is versatile in cooking;
carbonade (loin) has a layer of fat no more than 5 mm and is most often cooked over an open fire or baked;
fillet is prepared as a whole piece or cut into slices, and is also convenient for rolls and chops (contains 4% fat).

Lean pork can be included in children's diets. The loin, to some extent, also belongs to those parts that are fattier.

Vitamins and calories

Lean meat contains a large amount of protein. Of course, there is a certain amount of fat, but compared to other parts of the pig carcass, it is quite insignificant.

Vitamins necessary for health can be found in pig meat. First of all, it is B12 and choline. There are also PP, B6, B1, but in smaller quantities. Microelements include selenium, zinc, copper and iron. And macroelements are phosphorus and potassium.

There are 160 kcal per 100 g of lean meat. Of these, carbohydrates are 0 g, protein is 19.4 g, and fat is only 7.1 g. The above beneficial elements have a good effect on the human nervous system, metabolism, and increasing immunity.

Eating pork helps prevent anemia. In addition, the product is able to restore liver cells and prevent the appearance of tumors.

Lean pork meat is in second place after lamb in terms of absorption by the body. If we compare the amount of fat, then this pork contains a little more of it than chicken.

Fattier meat

The fattest parts of a pig carcass are the ham, neck, ribs, and brisket. Of course, we must not forget about lard. This product comes in the form of layers and may have small layers of meat.

You can also highlight the bacon. This is solid subcutaneous fat, without stratification. There is evidence that lard is less harmful to the heart than beef lard. In addition, selenium and arachidonic acid protect the body from the formation of cancer cells and from aging.

All fatty parts are fried (including over an open fire), stewed, baked and generally used for a large number of dishes. These products can be called universal with distinct pork flavors.

The fatty part of pork, especially when fried, has a high calorie content. There are 491 kcal per 100 g. Of these, fat is 49.3 g, and protein is 11.7 g. The boiled version has a lower figure, but not significantly.

The fattest pork also contains many useful micro- and macroelements. Of these, cholesterol (healthy), saturated fatty acids, potassium, iodine, and magnesium can be distinguished. Vitamins: B1, B2, PP, E.

Choosing meat

When buying pork, you need to pay attention to the color of the meat. If it is light, then the pig was young, and if it is dark with yellow fat, then it is old.

Fresh and high-quality meat - dense and elastic. There should be no films or unpleasant odor. If you press on it with your finger, the resulting hole quickly levels out. A stale product will have a pressure mark left behind.

Good pork may have veins that resemble marble. Fat on fresh meat should be white. Other shades (cream, gray, beige) are not welcome.

Unscrupulous sellers may refresh pork with a solution of potassium permanganate. In this case, the unpleasant smell of old meat disappears. But the lard changes its shade and will not be white.

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Some people deny themselves pork dishes, believing that it is the fattest, and, therefore, the most harmful type of meat. It’s unlikely that you’ll find pig dishes on a diet menu. And in vain. After all, pork is an excellent source of energy, vitamins and microelements.

Pork carcass parts

It is customary to divide this meat into two kinds:

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

The table below provides information on the calorie content of raw pork carcass parts.

The benefits of pork

Despite the fact that pork is considered a heavy and high-calorie product, one should not forget about its beneficial properties.

Pork contains all B vitamins. Thiamine (B1) converts proteins, fats and carbohydrates into the necessary energy. B2 is good for vision, and B6 and B12 protect against anemia.
This meat is recommended for nursing mothers, as it increases lactation.
Pork is believed to have a positive effect on male strength.
Arachidonic acid and selenium contained in meat fight the symptoms of depression and participate in cell renewal.
Pork has a beneficial effect on work gastrointestinal tract.
Iron and zinc in pork are the main enemies cardiovascular diseases.
Potassium and phosphorus have a positive effect on the musculoskeletal system, which is why pork is recommended for older people suffering from osteoporosis.

Pork calories

However, it is also not recommended to indulge in this meat in large quantities. All because of the impressive fat content and high energy value.

How to enjoy pork without harming your figure?

Those who are concerned about their health and physical fitness should avoid both fried pork and fried pork cutlets.

Much Stewed, oven-baked or grilled meat is healthier. Moreover, you can reduce calories also by removing oil and fatty marinades and sauces from recipes. It's best to serve the pork with juicy fresh or tender steamed vegetables.

Boiled meat is considered the healthiest. Add vegetables and spices to the water and get a delicious lunch! And pork broth will serve as an ideal base for borscht or pickle soup.

A good option is pork and beef cutlets. The total calorie content of the dish is low, but try cooking them in the oven - and you are guaranteed a slim waist! Get rid of the breading, and instead of white bread and milk, add grated zucchini to the minced meat. In the same way, you can reduce the energy value of pork cutlets.

It has already happened that there are many myths about the role of pork for human health. Now we will find out which of the widespread “theories” is true and which is false.

general characteristics

Pork is the most consumed red meat in the world. Especially popular in East Asian countries, but “outlawed” for Jews and Muslims.

It is a product rich in proteins, minerals and many vitamins.

By the way, pork can provide a person with almost the full spectrum of food, which is not typical for other types of meat. Lean cuts (removed from lard) are an excellent choice for most dishes.

And tenderloin and shoulder are even more dietary meats than chicken.

The nutritional value

If we talk about the nutritional value of pork, it is important to remember: the calorie content of different parts of the carcass is not the same. Meat is divided into 2 types:

less fatty: shoulder, brisket, ham, loin, lumbar;
greasy: neck, drumstick, shank.

Protein

Like any other meat, pork contains large amounts. More than a quarter of lean cuts consist of proteins. The dry weight of lean pork can have nutrient content as high as 89 percent, making it one of the richest food sources of protein.

For this reason, pork is an important source of nutrients necessary for the development of the body and maintaining its vital functions.

Promoting the growth of muscle tissue and faster recovery from injury, pork meat is indispensable for bodybuilders.

Fats

In addition to proteins, pork contains a large amount. A piece of medium fat content is about 10-16 percent, but it can be much more. It is precisely because of such an impressive lipid content that some people completely refuse pork as a too high-calorie product. Interestingly, in its chemical composition, lard is somewhat different from the fat of ruminant animals. The pork product is slightly richer and contains little conjugated linoleic acid. Another feature of pork fat is that unsaturated lipids in its composition are presented in approximately equal proportions.

Vitamin-mineral complex

Pork meat is a rich source of a complex of minerals and vitamins. The highest concentrations are represented by:

. Unlike other types of red meat (such as beef or lamb), pork is especially rich in thiamine (more than 50% of the daily value per serving). This vitamin represents group B substances that play an important role for the body (responsible for the growth and restoration of muscle tissue, nerve cells, and are useful for metabolism).
. This mineral, essential for the immune system, can be obtained from various animal products (meat, eggs, dairy products, seafood), but pork is one of the best sources.
. Approximately 20% of the recommended daily intake of zinc is found in 100 g of pork. This element is important for the immune system, brain, and bone tissue.
(8% of the daily dose). Only animal products can serve as a source of this important vitamin, which is responsible for blood formation and brain function. Its deficiency leads to anemia and neuronal damage. You can always provide your body with this important element from pork.
. This vitamin, obtained from meat, is essential for the formation of red blood cells, promotes metabolism, and supports the proper functioning of the nervous system. A 100-gram slice of pork contains 37% of the daily value of the vitamin for adults.
. Another name for the substance is vitamin B3. Responsible for proper cell growth and metabolism. Contained in pork meat (almost 40% of the daily dose).
. This mineral, the source of which is also pig meat, is important for the adequate development and functioning of the body: it strengthens bone tissue and plays the role of “energy” for cells. A serving of pork will provide 1/5 of your daily requirement for phosphorus.
(5% of the daily value). Pork contains less iron than lamb or beef. However, the human body absorbs iron obtained from pork more efficiently. And, as you know, it is necessary to prevent anemia.
. The presence of this vitamin in red meat makes pork an important food for skin health. 100 g contains almost a fifth of the daily vitamin requirement for adults.
. Necessary for normal fermentation, important for muscle tissue. A serving of pork contains about 6% of the recommended daily intake of magnesium.
(11% of the daily value). Plays a key role in maintaining water balance and helps stabilize blood pressure.

In addition, red meat contains other important components:

creatine (necessary as a source of energy for muscles, popular among bodybuilders, since laboratory studies have proven the effect of creatine on the rate of muscle tissue growth);
taurine (the human body is capable of producing this amino acid on its own, but obtained from food sources, it has a positive effect on the functioning of the heart and muscles);
glutathione (an antioxidant found in large quantities in red meat);
(pork is rich, but as recent scientific research shows, cholesterol from food has virtually no effect on the level of the substance in the human body).

Pork: benefits and harm to the body

The debate about how pork affects the human body did not arise today. For many years, groups of scientists have been arguing whether it is possible to consume pork and whether such a diet is more beneficial or harmful. Be that as it may, pork is an important source of many beneficial components for humans. Therefore, it would be strange if a product with such a diverse composition did not provide any benefit to humans.

Muscles

Along with many other animal products, pork is one of the best sources of proteins. Maintaining muscle tone is an important factor affecting the health of the entire body. Without exercise and proper nutrition, muscle mass does not experience the most favorable changes with age. In severe cases, loss of muscle mass can lead to sarcopenia (complete muscle wasting, a common condition among older people).

High-quality pork protein contains all the essential amino acids and is an important component for maintaining muscle mass. Especially useful in combination with strength training.

Inadequate protein intake may accelerate age-related muscle degeneration and increase the risk of sarcopenia. Eating pork or other protein-rich animal products can provide your body with the protein it needs for muscles.

Performance

Eating meat is not only beneficial for muscle growth. This nutritious product improves muscle functionality and increases physical endurance. In addition, protein-rich meat contains amino acids necessary for the functioning of the human body. Last but not least, this effect is achieved due to the high content of beta-alanine, which in turn is necessary for the production of carnosine (reduces muscle fatigue during high physical activity).

Thus, it makes sense to say that pork is beneficial for those who want to maximize physical performance.

Heart

But regarding the effect of red meat on the heart muscle, the opinions of researchers differ. There is no clear evidence that pork itself can cause heart disease. Meanwhile, scientists suggest that high meat consumption against the backdrop of an unhealthy lifestyle (smoking, decreased physical activity, overeating) and low consumption of fruits and vegetables may subsequently cause cardiac problems. On the other hand, some consider pork to be a harmful food due to its high cholesterol and saturated fat content. But opponents of this theory argue that the so-called dietary cholesterol (from foods) has little effect on the level of sterol in the body. As for saturated lipids, there is a counterargument to this argument: adequate consumption of pork will not cause health problems.

Oncological diseases

Uncontrolled cell growth in the body is a manifestation of cancer. Some researchers have found a link between red meat consumption and an increased risk of colon cancer. Others categorically deny this assumption. It is still difficult to definitively answer the question of whether pork causes cancer. But most researchers agree that processed red meat (especially fried meat) may contain carcinogens such as heterocyclic amines. They are found in most processed animal products. Heterocyclic amines are produced as a result of exposure of animal protein to high temperatures. But these substances are believed to already be able to increase the risk of certain types of cancer (colon, breast or prostate). But many scientists are still in no hurry to draw final conclusions and continue research into the advisability of consuming pork.

Side effects of eating pork

Pork tapeworm

Roundworms

Toxoplasmosis

Toxoplasma poses the greatest danger to people with weakened immune systems, pregnant women and their unborn children.

Myths about pork

In fact, this type of meat contains a large amount of B vitamins, iron, zinc, phosphorus, magnesium, selenium, potassium, and almost all the necessary amino acids. It is believed that properly cooked pork is beneficial for women during lactation, as it enhances the production of breast milk. In addition, some substances contained in pork have natural antidepressant properties. This type of meat is also recommended for men to increase potency.

Causes indigestion.

In reality, pork is perfectly digestible by a healthy stomach. Moreover, researchers have proven that lean pig meat is the best choice for the diet.

Very fatty meat.

At first glance, it may seem crazy, but pork is one of the leanest meats. Pure pork contains much less fat than beef or young lamb and is not too much higher than chicken meat. Meanwhile, pork contains components that contribute to a more active accumulation of lipids in the human body. For comparison: a 100-gram piece of chicken breast contains 142 kilocalories, a similar portion of pork tenderloin is approximately 96 kcal. And what’s most interesting is that both products contain the same amount of fat - 3 g. But those who want to lose extra pounds should not get carried away with pork cutlets. Although if once a week a dietary tenderloin or pork shoulder appears on the menu, this will definitely not affect your figure. By the way, an adult can consume almost 200 g of pork daily without harm to health.

It is important for children to prepare dishes from dietary parts of meat (pre-cut out all the fat).

Not for children.

Nutritionists advise starting the first feeding of babies after 8 months. And lean pork slices, minced into puree, are also suitable for this. It is important to start complementary feeding with meat from half a teaspoon of the product, gradually increasing the pork portions. By the way, it is extremely undesirable for children with intolerance to be given veal meat puree, but nutritionists have nothing against pork. The main thing is to trim off the greasy parts.

The quality of the finished dish directly depends on the freshness of the pork used during cooking. Here are some tips on what a cut of fresh pig meat should look like.

And further. When choosing pork, you need to decide in advance what you plan to cook. And again - valuable tips:

neck - for barbecue;
carbonade – barbecue, frying;
ribs – barbecue, baking, smoking;
rump – baking, stewing;
ham – frying, baking, stewing, boiled pork;
knuckle - jellied meat;
undercut – frying, smoking;
brisket - soup;
front ham – frying;
head - jellied meat;
ear - jellied meat;
tenderloin (the most dietary part) – frying, stewing.

How to reduce the calorie content of pork

In dietary rations, chicken is usually used as a meat component. But pork can also be suitable for those losing weight. Of course, if you choose correctly.

It is important to take parts where calories are contained in small quantities. Replace fried foods with stewed, baked or the healthiest boiled meat. You can reduce the calorie content of cutlets by mixing pork and beef in equal proportions. And for breading in the summer season, it is better to use grated zucchini rather than crackers (very tasty, but with minimal calories).

What goes with it?

Pork is one product that can be prepared any way and it will still be delicious. One of the most popular pork dishes is shish kebab with vegetables. But in this case, it is important to remember: finished pieces of meat should be cleaned of the charred crust (it is harmful to digestion and may contain carcinogens).

In addition to traditional vegetable side dishes, sweet and sour berries and fruits are excellent for pork dishes. The taste of meat is enhanced by apples, pineapples, cranberry or plum sauces. By the way, fruit and berry sauces bind excess fats from meat.

As for spices, it is better to supplement the pork dish with bay leaf, rosemary, capsicum, cloves, mint, and thyme. Juniper berries will add a piquant taste to the finished dish.

Pork is one of the most popular types of meat. It serves as a rich source of high-quality protein, as well as various minerals and vitamins. Red meat is necessary for proper muscle development, increased performance and physical endurance. Meanwhile, raw or improperly cooked fillets can cause serious health problems. Although overcooked meat is also dangerous, since such a product may contain carcinogenic substances. Remember these rules when enjoying pork, and it will only bring benefits.

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Pork is the most common type of meat in the world. Thanks to their easy care, rapid weight gain, and unpretentious diet, pigs are bred all over the world. Any part of the pig can be eaten, but lean pork is considered the most valuable. Lean pork meat with a low fat content includes the back and lumbar parts, divided into tenderloin and fillet - this meat is the softest and leanest.

Lean pork is a valuable source of protein. Includes a small amount of fat compared to other parts of the carcass. Contains macroelements: phosphorus, potassium. Microelements: selenium, zinc, iron, copper. It contains vitamin B12 and choline in large quantities; vitamins PP, B6, and B1 are present in smaller quantities. Calorie content – about 160 kcal.

Beneficial features

In terms of absorption by the body, it is in second place after lamb, while lean pork has slightly more fat than chicken. The content of vitamin B12 and choline has a healing effect on the nervous system, ensures restful sleep, improves memory, improves fat metabolism, and helps restore liver cells. Selenium in lean pork provides increased immunity, prevents the development of tumors, and increases metabolism. Zinc promotes skin renewal and is considered a natural immunostimulant and antioxidant. Copper and iron are involved in hematopoiesis and have a preventive effect on the development of anemia.

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