Calories in Ground Pork: Full Nutrition Breakdown

Ground pork is a versatile meat used in dishes ranging from dumplings and meatballs to stir-fries and sausage. A 3.5-ounce serving of cooked ground pork provides about 252 calories, with a balanced macronutrient profile of protein and fat along with good amounts of thiamine, zinc, and vitamin B12. Here is a complete breakdown of ground pork nutrition by serving size.

Calories by serving size:

Ground pork is an excellent source of thiamine (vitamin B1), providing roughly 40% of the daily value per 3.5-ounce serving. It also supplies significant amounts of niacin, vitamin B12, phosphorus, and zinc, making it a nutrient-dense protein option.

Frequently Asked Questions (FAQ)

How does ground pork compare to ground beef in calories?

Ground pork and 80/20 ground beef have similar calorie profiles, with ground pork at about 252 calories per 3.5 ounces cooked and 80/20 ground beef at roughly 254 calories. The fat content is comparable as well, though ground pork tends to have slightly less saturated fat and more monounsaturated fat. Ground pork provides more thiamine, while ground beef is higher in iron and zinc.

What is the fat content of ground pork?

Regular ground pork contains about 15.8 grams of total fat per 3.5-ounce cooked serving, with approximately 6 grams of saturated fat. The fat in ground pork is roughly 40% saturated, 45% monounsaturated, and 15% polyunsaturated. Lean ground pork (typically 92-96% lean) reduces the total fat to about 10.7 grams per serving.

What are the best uses for ground pork?

Ground pork is exceptionally versatile and is a staple in many global cuisines. It is the traditional filling for Chinese dumplings, Japanese gyoza, and Italian meatballs, where its higher fat content compared to chicken or turkey helps keep the filling moist and flavorful. It also works well in stir-fries, lettuce wraps, pasta sauces, and as a base for homemade sausage patties.

Is lean ground pork available and how does it compare?

Yes, lean ground pork (92-96% lean) is widely available at most grocery stores. Lean ground pork has about 212 calories per 3.5-ounce cooked serving compared to 252 calories for regular ground pork, with roughly 33% less total fat. The protein content is slightly higher in lean ground pork at 27.1 grams per serving, making it a better option for those watching fat intake.

How much protein does ground pork provide?

A 3.5-ounce cooked serving of ground pork delivers about 25.7 grams of protein, which is roughly 51% of the daily recommended value. This makes ground pork a high-quality complete protein source, containing all nine essential amino acids in good proportions. Per calorie, ground pork provides slightly less protein than leaner meats like chicken breast, but its protein content remains substantial.