Shaping a Nutritious Diet with Ground Pork
Download this page
DownloadKey Nutrients in Ground Pork
Per 3 oz serving
- Calories
- Fat
- Protein
Pork is a carrier food, meaning that it may help people consume more of under-consumed nutrients like iron and fiber, and food groups like vegetables, legumes, and whole grains.*
Plant-Powered Possibilities with Ground Pork:
- Add chopped mushrooms to ground pork for a burger
- Mix chopped parsley, onion, and garlic with ground pork for flavorful meatballs
- Add pepper, potatoes, and ground pork to a breakfast egg casserole
Cooked Meat/Plant-Based Meat Comparison Chart
| 96% Lean Ground Pork | Ground Chicken | 93% Ground Turkey | 95% Lean Ground Beef | Ground Lamb | Impossible™ Ground Beef | |
| Portion | 3 oz. (85 grams) | 3 oz. (85 grams) | 3 oz. (85 grams) | 3 oz. (85 grams) | 3 oz. (85 grams) | 4oz (100 grams)* |
| Energy (kcal) | 159 | 161 | 181 | 164 | 241 | 204 |
| Protein (g) | 26 | 19.8 | 23 | 24.8 | 21.1 | 16.8 |
| Total Fat (g) | 6.08 | 9.26 | 9.86 | 6.44 | 16.7 | 11.5 |
| Sat. Fat (g) | 1.66 | 2.64 | 2.52 | 2.8 | 6.9 | 5.31 |
| Mono. Unsat. Fat (g) | 2.3 | 4.15 | 3.32 | 2.56 | 7.07 | No data |
| Cholesterol (mg) | 66.3 | 91 | 88.4 | 75.6 | 82.4 | 0 |
| Calcium (mg) | 16.2 | 6.8 | 26.4 | 7.65 | 18.7 | 159 |
| Iron (mg) | 0.892 | 0.79 | 1.33 | 2.74 | 1.52 | 3.72 |
| Magnesium (mg) | 23 | 23.8 | 24.6 | 23.8 | 20.4 | No data |
| Phosphorus (mg) | 222 | 199 | 220 | 224 | 171 | 133 |
| Potassium (mg) | 364 | 575 | 258 | 390 | 288 | 619 |
| Sodium (mg) | 71.4 | 63.8 | 76.5 | 72.2 | 68.8 | 327 |
| Zinc (mg) | 2.18 | 1.63 | 3.2 | 6 | 3.97 | 6.64 |
| Selenium (mcg) | 39.7 | 12.2 | 24.1 | 18.4 | 23.5 | No data |
| Thiamin (mg) | 0.425 | 0.103 | 0.075 | 0.036 | 0.085 | 1 |
| Riboflavin (mg) | 0.411 | 0.257 | 0.223 | 0.162 | 0.212 | 0.226 |
| Niacin (mg) | 9.35 | 6.04 | 6.88 | 6.2 | 5.7 | 1.6 |
| Vit. B6 (mg) | 0.609 | 0.457 | 0.422 | 0.364 | 0.119 | 0.354 |
| Choline (mg) | 84.5 | 50.2 | 66.9 | 80.6 | 79.4 | No data |
| Vit. D (IU) | 5.95 | No data | 6.8 | 1.7 | 1.7 | 0 |
Find More Ground Pork Recipes
See how ground pork is the perfect partner for some of your favorite vegetables!
Join the Pork & Partners Community
Join NowAll data pulled from USDA FoodData Central
* Impossible products only have data available for 100g (4oz) portions
* Agarwal S, Fulgoni VL III. Association of pork (all pork, fresh pork and processed pork) consumption with nutrient intakes and adequacy in US children (age 2–18 years) and adults (age 19+ years): NHANES 2011–2018 analysis. Nutrients. 2023;15(10):2293.
