When it became obvious in the 1990s that leaner meats were healthier sources of protein, pork producers began feeding their hogs a less fatty diet. Pork became known as "the other white meat," as hog farmers scrambled to create leaner hogs by changing their feed. The National Pork Board website states that some cuts of pork are 16 percent leaner and contain 27 percent less saturated fats than the same cuts did 15 years ago. Of course, the cut of pork also figures into the final nutrition scorecard.
Calories
The nutrition values of pork vary with the cut of meat and how it is prepared. Pork can be prepared a number of different ways including roasting, broiling and frying. According to the National Pork Board, one 3 oz. roasted pork tenderloin cutlet contains 120 calories, while the same size roasted pork sirloin cutlet contains 173 calories. Remember that frying any type of pork cutlet adds additional calories and fat. Based on a typical 2,000 calories per day diet, 3 oz. of roasted pork cutlet provides 6.0 to 8.7 percent of your total calories.
Protein
You need protein in your diet because it is required by all your cells and it's one of your body's main sources of energy. According to the nutrition website MyFitnessPal, 4 oz. of pork cutlet provides 26 g of protein. You should aim to get 10 percent to 35 percent of your calories from protein, states MayoClinic.com. This adds up to 50 g to 175 g of protein per day based on a daily diet of 2,000 calories. Although some of your daily protein can come from animal protein, plant-based protein sources such as beans, nuts and soy should be emphasized.
Fat
You also need a bit of fat in your diet to assist with absorption of fat soluble vitamins, keep your immune system working and to maintain the integrity of your cell membranes. One roasted sirloin pork cutlet has 8 g total fat, with 2.4 g saturated fat. In comparison, one roasted tenderloin pork cutlet has less than half the fat, containing 3 g total fat with 1 g saturated fat. You should keep your total fat intake to 20 per cent to 35 percent of your calories for the day, and the American Heart Association recommends limiting your saturated fats to under 7 g daily.
Cholesterol
Most of the cholesterol your body needs to manufacture hormones and build cells is produced by your liver. However, cholesterol can also be obtained via your diet. One 3 oz. roasted pork tenderloin cutlet contains 62 mg cholesterol and a 3 oz. roasted pork sirloin cutlet has 76 mg of cholesterol. MayoClinic.com notes you should strive to consume less than 300 mg of cholesterol each day to reduce your risk of developing heart disease. A good rule of thumb is that any food that has a high saturated fat content is likely to be high in cholesterol, as well.
References
- National Pork Board: How the Pigs Got Lean
- National Pork Board: Compare Pork
- MyFitnessPal: Generic Pork Cutlet
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines; February 2011
- American Heart Association: AHA Response to New USDA/HHS Dietary Recommendations; January 2011
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