Ground pork, while high in saturated fat, contains a significant amount of selenium and thiamin. A 3 oz. portion of cooked ground pork also provides nearly half of the dietary reference intake (DRI) of protein for adults under the age of 50, as well as large amounts of many other vitamins and minerals.
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Calories and Carbohydrates
A 3 oz. portion of ground pork contains 252 calories, none of which come from carbohydrates. Ground pork also contains no sugar, no starch and no fiber.
Many of the calories in ground pork come from protein, of which there are 21.8 g in each 3 oz. portion. This represents 39 percent of the DRI for men and 48 percent for women. The protein in ground pork is comprised of 18 different amino acids. It contains all of the essential amino acids, which makes it a complete protein.
A 3 oz. portion of ground pork contains 17.7 g of fat. This fat is a combination of 6.56 g of saturated fat, 7.8 g of monounsaturated fat and 1.6 g of polyunsaturated fat. One serving of ground pork also contains 80 mg of cholesterol, which is 30 percent of the maximum recommended daily intake of 300 mg.
Ground pork is high in some minerals and low in others. One serving supplies more than 50 percent of the DRI for selenium, which defends against oxidative stress and regulates the thyroid. A 3 oz. serving also provides 27 percent of the DRI for phosphorus and more than 24 percent of the DRI for zinc. More than 15 percent of the DRI of potassium is supplied by 3 oz. of ground pork as well. While high in these minerals, ground pork is low in other minerals, providing less than 7 percent of copper, calcium, magnesium and manganese.
If cooked without added salt, ground pork is low in sodium. One 3 oz. serving contains 62 mg, which is only 2.6 percent of the maximum recommended daily intake of 2400 mg.
Ground pork contains almost no vitamin C, but it does provide a significant amount of many of the water-soluble B vitamins. One serving supplies more than 50 percent of the DRI for thiamin and more than 20 percent of the DRI for both niacin and B6. A 3 oz. serving also provides more than 13 percent of riboflavin and choline as well as nearly 20 percent of the DRI for B12.
Ground pork provides very little fat-soluble vitamins. One 3 oz. serving provides only 8 percent of the DRI for vitamin D and less than 2 percent of the DRI for vitamins A, E and K.