Pork (Lean) Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 201

% Daily Value *

Total Fat 10g %14

Saturated Fat 4g %17

Trans Fat ~g

Cholesterol 81mg %0

Sodium 58mg %3

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 29g

Vitamin D 27.0IU %4

Calcium 18.0mg %1

Iron 1.1mg %6

Potassium 425mg %11

Phosphorus 249.0mg %24

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in pork (lean)

Vitamin K 0.0µg %0

Vitamin A 8.0IU %0

Vitamin C 0.6mg %1

Vitamin E 0.2mg %1

Vitamin D 27.0IU %5

Vitamin B5 (Pantothenic acid) 0.8mg %16

Choline, total 98.4mg %18

Vitamin B2 (Riboflavin) 0.3mg %25

Vitamin B12 0.7µg %30

Vitamin B3 (Niacin) 5.9mg %37

Vitamin B6 0.6mg %42

Vitamin B1 (Thiamin) 1.0mg %85

Minerals in pork (lean)

Manganese 0.0mg %1

Calcium 18.0mg %1

Sodium 58.0mg %4

Iron 1.1mg %6

Copper 0.1mg %7

Magnesium 28.0mg %7

Potassium 425.0mg %11

Zinc 2.5mg %18

Phosphorus 249.0mg %25

Selenium 35.1µg %64

Amino Acids in pork (lean)

Leucine 2.3g %79

Valine 1.6g %80

Isoleucine 1.3g %89

Methionine 0.8g %97

Tyrosine 1.0g %106

Lysine 2.6g %114

Threonine 1.3g %116

Cystine 0.4g %119

Tryptophan 0.4g %121

Phenylalanine 1.1g %122

Histidine 1.1g %152

Fatty Acids in pork (lean)

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of pork (lean) is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Pork (Lean) has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 79
Valine 39 54
Isoleucine 30 46
Lysine 45 89
Threonine 23 45
Tryptophan 6 13
Histidine 15 39
Met+Cys 22 39
Phe+Tyr 30 74

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in pork (lean) is 5.6 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of pork (lean) is 2.1 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in pork (lean) as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that pork (lean) is lacking.

Nutrient Density Score for pork (lean) is 24/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for pork (lean)

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 42.88 <12
Potassium:Sodium 7.33 >2
Caclcium:Magnesium 0.64 <2
Iron:Copper 18.64 <15
Calcium:Phosphorus 0.07 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

42% of insulinogenic calories