Is pulled pork a lean protein?

Table of Contents Show

Protein and Carbohydrates
Is There Iron Found in Pork?
How Much Sodium Is In Pork?
How Much Potassium Is In Pork?
How Much Protein Is in Pork?
Does Pork Have a Lot of Calcium?
What Is the Leanest Cut of Pork?
How Much Cholesterol Is In Pork BBQ?
How Many Carbs Are in Mu Shu Pork?
The Amount of Protein in Chicken, Pork & Fish
How Much Cholesterol Is in Pork, Beef and Chicken?
Is pulled pork considered lean meat?
Is pulled pork a good source of protein?
Is pulled pork lean or fatty?
Is pork considered a lean meat?

2 pulled pork sandwiches with coleslaw.

Pulled pork and pulled chicken are slow-cooked, tender, barbecue-style meats. Although nutrition information can vary depending on the recipe, ingredients and chef, pulled chicken is lower in calories and fat than pulled pork, making it a healthier choice. Knowing the specifics can help you determine which meat works best on your diet plan.

Calories

Whether you make your own pulled meats or purchase them ready-made, calories can vary. A 3-ounce portion of ready-made pulled chicken contains 90 calories, and the same size serving of pulled pork contains 158 calories. The same size portion of homemade pulled chicken contains 184 calories, and pulled pork 283 calories. If you're watching your calorie intake for weight loss or maintenance, the pulled chicken can save you 70 to 100 calories.

Fat

Fat content also varies. A 3-ounce portion of ready-made pulled chicken contains 1.1 grams of total fat, 0 grams of saturated fat and 11 milligrams of cholesterol, while the ready-made pulled pork contains 6.2 grams of total fat, 2 grams of saturated fat and 37 milligrams of cholesterol. The homemade pulled chicken contains 8 grams of total fat, 2 grams of saturated fat and 68 milligrams of cholesterol, and the pulled pork 13 grams of total fat, 4 grams of saturated fat and 97 milligrams of cholesterol. Once again, when it comes to fat content, the chicken makes the healthier choice. Consuming too much fat, especially in the form of saturated fat and cholesterol, increases your risk of heart disease.

Protein and Carbohydrates

While chicken is lower in fat and calories, pulled pork is a better source of protein. A 3-ounce portion of the ready-made pulled chicken contains 5 grams of protein and 15 grams of carbohydrates, while the pulled pork contains 11 grams of protein and 15 grams of carbohydrates. For the homemade recipes, a 3-ounce portion of the pulled chicken contains 20 grams of protein and 8 grams of carbohydrates, while the pulled pork contains 29 grams of protein and 10 grams of carbohydrates.

Sodium

When it comes to sodium, chicken once again makes the healthier choice. A 3-ounce portion of ready-made pulled chicken contains 294 milligrams of sodium, while the pulled pork contains 509 milligrams. In the homemade recipe, the pulled chicken contains 257 milligrams of sodium per 3-ounce serving, and the pulled pork 489 milligrams. Most Americans get too much sodium in their diets, according to the Colorado State University Extension. Too much sodium in the diet increases your risk of developing high blood pressure. Choosing lower-sodium options can help limit your intake.

Overview

The key to incorporating pork into a healthy, well-balanced diet is to choose lean cuts, cook them with a low-fat preparation method and incorporate them into meals that feature plenty of whole grains, beans, fruits and vegetables. Although pork has a reputation for being laden with fat and cholesterol, many modern pork cuts are 16 percent less in total fat and 27 percent less in saturated fat than the same cuts were 20 years ago. Some pork cuts contain less fat and cholesterol than chicken, and many are lean enough for the US Department of Agriculture to identify them as lean or extra-lean choices. Pork is also a good source of vitamins and minerals, too.

Is There Iron Found in Pork?

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A 3-ounce serving of pork contains approximately 0.9 milligrams of iron. This amount supplies about 11 percent of a man's daily requirement, and about 5 percent of a woman's. Pork has about the same amount of iron per serving as both white- and dark-meat chicken, but contains less than half of the iron provided by beef. The body needs iron in order to synthesize red blood cells and adenosine triphosphate, or ATP. If your diet lacks iron-rich foods such as pork, you may be more likely to develop anemia or a neurological disorder like attention-deficit hyperactivity disorder.

How Much Sodium Is In Pork?

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Fresh cuts of lean pork, such as pork tenderloin, pork sirloin roast or pork loin chops, contain 55 grams of sodium in every 100-gram serving. According to the Institute of Medicine's Food and Nutrition Board, healthy adult men and women need about 1,500 milligrams of sodium daily, and a serving of pork fulfills only 2 percent of this requirement. Processed pork products, such as bacon, sausage and cured ham, contain a significantly higher concentration of sodium. Every 100 grams of cured bacon contains 833 milligrams of sodium, while 100 grams of cured ham has 1,240 milligrams. If you are concerned about your sodium intake, avoid processed pork products in favor of fresh, lean cuts.

How Much Potassium Is In Pork?

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Each 3-ounce serving of cooked, lean pork contains 372 milligrams of potassium, or 8 percent of an adult's daily required intake of 4,700 milligrams. Most processed pork products have lower levels of potassium. For example, a serving of fresh pork sausage contains 3 percent of the RDA of potassium, a slice of bacon fulfills 1 percent of the requirement and a serving of cured ham provides about 6 percent of your daily potassium needs. Potassium supports the growth and repair of bones. Muscles and neurons need potassium to function properly.

How Much Protein Is in Pork?

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A 3-ounce serving of cooked pork tenderloin contains 22.24 grams of protein, or 44 percent of the daily amount of protein an adult on a 2,000-calorie diet needs. Fresh, lean pork cuts contain comparable amounts of protein per serving, but some higher-fat processed pork products, such as bacon and sausage, provide smaller amounts of protein in each serving. According to a 2009 study published in the "British Journal of Nutrition," high-protein, low-fat meat like lean pork can help women lose weight while retaining lean muscle mass. Another study found that eating lean protein from meat regularly helped suppress appetite and led to weight loss.

Does Pork Have a Lot of Calcium?

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Pork contains only a trace amount of calcium. Each 3-ounce serving of cooked, lean pork has 5 milligrams of calcium. Dairy products like milk, cheese and yogurt, are better sources of calcium, as are beans and dark green, leafy vegetables, such as kale and spinach. Calcium can interfere with your body's ability to absorb iron. Avoid eating meals that combine pork with a calcium-rich food so that you can get the full benefit of both the calcium and iron.

What Is the Leanest Cut of Pork?

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Pork tenderloin is the leanest cut of pork. A 3-ounce serving of cooked pork tenderloin contains only 3 grams of total fat, 1 gram of saturated fat and 62 milligrams of cholesterol. Pork tenderloin is not only as lean as boneless, skinless chicken breasts, but it's the only cut of pork that meets the USDA guidelines for extra-lean meat. Pork cuts that meet the USDA guidelines for being "lean" include pork top loin chops, boneless top loin roast, pork sirloin roast and bone-in rib chops. Cuts to avoid if you're concerned about your fat intake include pork shoulder blade roasts, sausage, bacon and ham. To keep pork as lean as possible, choose a low-fat cooking method, such as roasting, broiling or grilling.

How Much Cholesterol Is In Pork BBQ?

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Typical pork BBQ dishes, such as spare ribs and pulled pork, are high in cholesterol. A 100-gram serving of cooked spareribs contains 105 milligrams of cholesterol, while a 1-cup serving of pulled pork and barbecue sauce has 87 milligrams of cholesterol. High blood cholesterol levels may be linked to a diet high in total fat and saturated fat intake. Spare ribs contain nearly 31 grams of total fat in every 100-gram serving, 9 grams of which are saturated fat. Pulled pork has 11 grams of total fat and 3.5 grams of saturated fat in every 1-cup serving. If you're concerned about your cholesterol levels, try substituting traditional pork BBQ items with grilled pork tenderloin which contains significantly less fat and cholesterol.

How Many Carbs Are in Mu Shu Pork?

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Mu shu pork is a popular Chinese restaurant staple that consists of lean pork sauteed with vegetables like mushrooms, Napa cabbage, carrots and bean sprouts, then tossed with a highly seasoned Hoisin sauce and served as a filling in pancake-like wraps known as Mandarin or mu shu pancakes. A typical restaurant serving of mu shu pork contains approximately 41 grams of carbohydrates. A 2-ounce serving of the Hoisin sauce can contain 25 grams of carbohydrates. Together, consuming a single serving of mu shu pork in a restaurant can fulfill nearly 51 percent of the required daily intake of carbohydrates for an adult. If you're on a low-carbohydrate diet, consider eating only the mu shu filling without the pancake for a meal that provides significantly fewer carbohydrates.

The Amount of Protein in Chicken, Pork & Fish

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A serving of cooked pork loin or pork tenderloin contains between 22 and 29 grams of protein. A medium-sized pork chop provides 22 grams of protein, while ham and ground pork contain between 19 and 22 grams of protein. Pork's protein content is roughly equivalent to that of a 3.5-ounce serving of skinless chicken breast or a 4-ounce ground beef patty. A serving of cooked, white-fleshed fish, such as cod, provides 32 grams of protein, significantly more than a serving of canned tuna, which contains 19 grams of protein. Pork is surpassed only by beef when it comes to grams of protein per serving. A 200-gram serving of lean steak contains 52 grams of protein.

How Much Cholesterol Is in Pork, Beef and Chicken?

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The leanest cuts of pork -- pork tenderloin, pork boneless top loin chop and pork top loin roast -- contain between 62 and 68 milligrams of cholesterol per serving, less than the 73 milligrams of cholesterol contained in a skinless chicken breast. Pork is also lower in cholesterol than beef top round, beef sirloin and beef tenderloin. The only beef cut that has less cholesterol per serving than lean pork is beef eye of round, which has 59 milligrams of cholesterol in each 3-ounce of cooked meat. Fish, including halibut, orange roughy, cod and salmon, has less cholesterol than pork, but shellfish contain significantly more, at 166 milligrams of cholesterol in every 3 cooked ounces.

Is pulled pork considered lean meat?

It is a very lean cut of meat that we simply boiled until tender in a flavorful broth.

Is pulled pork a good source of protein?

Pork is a rich source of certain vitamins and minerals your body needs to function, like iron and zinc. It's also an excellent source of high-quality protein.

Is pulled pork lean or fatty?

Pulled pork has 11 grams of total fat and 3.5 grams of saturated fat in every 1-cup serving. If you're concerned about your cholesterol levels, try substituting traditional pork BBQ items with grilled pork tenderloin which contains significantly less fat and cholesterol.

Is pork considered a lean meat?

Many cuts of pork are as lean or leaner than chicken and meet the government guidelines for “lean” or “extra lean.” Any cuts from the loin – like pork chops and pork roast – are leaner than skinless chicken thigh, according to U.S. Department of Agriculture data.