Nutrition in Pork Steaks

Advertisers urge consumers to try "the other white meat," and pork steaks, also known as pork cutlets, are a tasty variety of this alternative to chicken. High in B vitamins, pork steaks serve up high-quality protein. While higher in fat than some other meats, they can still be a part of a healthy diet.

Calories and Serving Size

Pork steaks contain 231 calories per 100 g serving. This equates to 11.5 percent of the calories your meal plan may include if you adhere to a 2,000-calorie diet. A 100 g serving -- 3.5 oz. -- is roughly the shape and size of a standard bar of soap or a deck of cards. Keep your portions of meat on the small side to control calories.

Fat and Protein

A serving of pork steak contains 17.2 g of fat, an amount that contributes quite a bit to prescribed fat limits -- 20 to 35 percent of your daily calories, or 44 to 78 g. Nearly 7 g of this fat is saturated fat, a type of fat you should limit to 15 g per day or less. Fat from pork may contribute to your risk of developing certain types of cancer; research published in the September-October 2007 issue of "Nutrición Hospitalaria" correlates pork fat consumption with a higher risk of breast cancer. Choose the lowest fat pork steaks available. The protein in pork steaks contains all essential amino acids, and it satisfies 34.8 to 42.3 percent of the amount you need to consume each day. This protein also contributes to your ability to build muscle mass.

Vitamins

Eat a serving of pork steak, and you consume 63 percent of the thiamin, or vitamin B-1, your body requires daily. The thiamin in this meat plays a critical role in the function of your nerves, and all the B vitamins combined help you get energy from the foods you eat. In addition to vitamin B-1, you also take in 11 to 18 percent of the daily recommended intake of vitamin B-6, vitamin B-12, vitamin B-3 and vitamin B-2.

Minerals

Pork steaks serve as a good source of phosphorus, with 18 percent of the amount you need every day. You also take in 13 percent of the daily recommended intake of zinc, which makes pork steaks a smart choice for the health of your skin. A serving of this meat contains 5 percent of less of the magnesium, iron, iodine, copper and calcium you should consume daily as well.

Health Considerations

Cook pork steaks well, as undercooked pork may cause trichinosis, a foodborne illness that occurs when pork parasites grow in a human host. Trichinosis is rare in the United States; the Centers for Disease Control and Prevention report that approximately 12 cases per year occur. When this condition does manifest, you may experience fatigue, stomach problems, diarrhea, eye swelling, joint and muscle pain, which may lead to heart problems and even death if you do not seek treatment.