A 1 oz, with bone raw, lean only (yield after cooking, bone removed) pork steak or cutlet (lean only eaten) contains 36 calories. If you're looking for a low-calorie, high-protein meat option, pork may be just what you need!

In addition to being a good source of protein, pork is also rich in vitamins and minerals such as iron, zinc, and vitamin B12. However, it's important to choose lean cuts of pork and watch your portion sizes to avoid consuming too much saturated fat.

In this article, we'll explore the nutritional content of pork, its health benefits, and some tips for buying and preparing it.

Calorie Content

A 1 oz, with bone raw, lean only (yield after cooking, bone removed) pork steak or cutlet (lean only eaten) contains 36 calories, making it a low-calorie option for those watching their calorie intake.

Fat Content

A 1 oz, with bone raw, lean only (yield after cooking, bone removed) pork steak or cutlet (lean only eaten) contains 0.9 grams of total fat and 0.3 grams of saturated fat. While pork can be a good source of protein, it's important to keep an eye on your fat intake. Choosing lean cuts like a pork tenderloin or sirloin chop and trimming off any visible fat can help keep your saturated fat intake in check.

Protein Content

A 1 oz, with bone raw, lean only (yield after cooking, bone removed) pork steak or cutlet (lean only eaten) contains 5.5 grams of protein. Protein is essential for building and repairing tissues, and it also helps keep you feeling full between meals. Adding pork to your diet can be a great way to increase your protein intake.

Vitamin and Mineral Content

Pork is a good source of several important vitamins and minerals, including: - Iron: essential for carrying oxygen throughout your body - Zinc: important for immune function, wound healing, and growth - Vitamin B12: essential for healthy nerve function and DNA synthesis Including pork in your diet can help you meet your body's daily needs for these important nutrients.

Health Benefits

In addition to being a good source of protein and essential vitamins and minerals, pork may offer several health benefits. - Weight management: pork is a high-protein, low-calorie food that can help keep you feeling full between meals. - Heart health: some studies have found that lean pork can help improve cholesterol levels and reduce the risk of heart disease. - Brain health: pork is high in vitamin B12, which is essential for healthy nerve function and may help reduce the risk of cognitive decline in older adults. However, it's important to watch your portion sizes and choose lean cuts of pork to avoid consuming too much saturated fat.

Preparation Methods

Pork can be cooked in a variety of ways, including grilling, roasting, and pan-searing. Here are some tips for preparing it: - Choose lean cuts of pork, like pork tenderloin or sirloin chops. - Trim off any visible fat before cooking. - Use a meat thermometer to ensure that pork is cooked to a safe internal temperature of 145°F. By using these strategies, you can cook pork that is both delicious and healthy.

Serving Suggestions

Pork can be served in a variety of ways. Some serving suggestions include: - Grilled pork tenderloin with a side of roasted vegetables - Slow-cooked pulled pork sandwiches with coleslaw - Pan-seared pork chops served with a salad Get creative with your pork recipes to keep things interesting!

Substitutions

If you're looking for a lean meat alternative to pork, consider the following options: - Chicken breast: another low-fat, high-protein option - Lean beef: look for cuts with the words "loin" or "round" in the name, like sirloin or round steak - Turkey breast: a lean protein source that's especially good for sandwiches Experiment with different meats to find what works best for your taste preferences and nutritional goals.

Buying and Storing Tips

When buying pork, look for lean cuts like tenderloin or sirloin chops. Avoid cuts with excess visible fat. Once you've brought your pork home, store it in the refrigerator at 40°F or below. Cook or freeze pork within 2-4 days of purchase for best quality. When freezing pork, be sure to wrap it tightly in plastic wrap or freezer paper, and use it within 6 months for best quality.

Cautions

While pork can be a nutritious part of a balanced diet, there are some cautions to consider. First, pork can be high in saturated fat and cholesterol, so it's important to choose lean cuts and watch your portion sizes. Additionally, pork should always be cooked to a safe internal temperature of 145°F to avoid the risk of foodborne illness. If you have specific health concerns or dietary restrictions, talk to your doctor or a registered dietitian before making significant changes to your diet.