Barbecued pork can be a great source of protein, but it can also be high in fat and cholesterol. In addition, when barbecue sauce is added to pork, it can increase the calories without increasing the nutrients, making it a fairly calorie-dense and fattening food.
General
Barbecued pork, when cooked traditionally over a fire or grill, can be a fairly nutritious meat option -- it is the sauces added to it that can be unhealthy. According to the Calorie Lab online database, a 3 oz. serving contains only 170 calories, with about 70 from fat. Since pork is primarily protein, it is low in carbohydrates. Barbecue sauce can increase the caloric content, however. A typical barbecue sauce can add between 50 and 70 calories in a 2 tbsp. serving, primarily from sugars.
Protein and Sodium
Barbecued pork is a good source of protein, with 18 g in a 3 oz. serving. Your body needs around 50 g of protein daily to carry out a variety of functions, from repairing tissue to building muscle. In addition, barbecued pork is fairly low in sodium, with 105 mg in a serving. According to the American Heart Association, this is around a tenth of the daily recommended limit of 1,500 mg.
Fat and Cholesterol
While some cuts of pork can be lean, barbecued pork is high in cholesterol. A 3 oz. serving contains 8 g of total fat, which is fairly low -- just over 10 percent of the daily recommended limit of 65 g. A 3 oz. ounce serving also contains 75 mg of cholesterol, 25 percent of the daily limit of 300 mg. Your protein sources should be primarily lean, since meats high in fat and cholesterol can contribute to higher blood cholesterol levels and a greater risk of heart disease.
Nutrients
Pork is naturally high in a number of vitamins and minerals. Pork contains large amounts of phosphorus and potassium, with small amounts of calcium, magnesium and selenium. It also contains traces of iron, zinc, copper and manganese. According to the USDA Nutrient Database, the most abundant vitamin is choline, a nutrient your body uses to help transport fats in your blood and control nerve impulses. It also contains traces of the B-vitamin family, including thiamin, niacin and pantothenic acid.
References
- Calorie Lab: Barbecue Pork
- Calorie Lab: Sweet Baby Ray's Barbecue Sauce
- American Heart Association; Shaking the Salt Habit; August 2011
- USDA National Nutrient Databse: Pork, Fresh, Loin, Center Rib (Chops or Roasts), Bone-in, Separable Lean Only, Raw -- 100 g
- Linus Pauling Institute; Choline; January 2008
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