Eat pork healthy bzfe

Pork provides high quality proteins. Different amounts of fat depending on the cut. It also contains vitamins, such as vitamins B1 and B6, and minerals, especially iron.

Eating pork healthily bzfe / Basilios1

What are the most important ingredients of pork?

Pork consists primarily of water, protein, fat, vitamins and minerals. The composition is different for different cuts.

A natural pork cutlet contains about 75 percent water, 22 percent protein and 2 percent fat. Minerals account for a total of 1 percent, of which iron, zinc, potassium and selenium are the most significant. Pork has a particularly high content of vitamin B1, but also provides other vitamins of the B group and vitamins A, E and K.

The composition is different for different parts (see table), this is especially noticeable in the fat content.

Some ingredients of pork cuts in comparison Cut (100 g) Calories (kcal) Water (g) Protein (g) Fat (g) Cholesterol (mg) Fillet 104 77.5 21.5 2.0 55 Cutlet 106 74.9 22.2 1.9 49 Cutlet 150 66.9 20.3 5.2 60 Pork knuckle 186 72.0 19.0 12.2 70 Belly 261 53.3 17.8 21.1 80 Source: The big GU nutritional calorie table, 2014/15 edition

Fat and fatty acids

The proportion of saturated fatty acids is just under 40 percent, while a good 60 percent is made up of unsaturated fatty acids – of which around 82 percent are monounsaturated and 18 percent are polyunsaturated fatty acids. Thus, the fatty acid composition is more favorable than is often amed.

We consume about 70 milligrams of cholesterol with 100 grams of pork meat. This value is comparable to the cholesterol content of other types of meat, while that of offal is significantly higher. The protein of pork is of high quality. Consists of vital building blocks (amino acids). However, since we get more than enough protein in our usual diet, and there are many other good sources of protein, meat is not as significant a source of protein as is often described.

Pork is a very good source of vitamin B1: a small pork cutlet of 125 grams contains 1 milligram of vitamin B1 (thiamine), which already covers the daily requirement of an adult woman. Vitamin B1 performs important functions in energy and carbohydrate metabolism. It is also important for physical and mental performance, especially for the function of our nervous system.

The content of vitamin B6 (pyridoxine) is also relatively high. A pork cutlet provides about half the daily vitamin B6 requirement of an adult woman and 40 percent of an adult man. Our body needs vitamin B6 for protein metabolism, for various functions of the nervous system, and for the formation of red blood cells and antibodies.


Among the minerals, the iron content of pork is particularly noteworthy. Pork provides a little less iron than beef, for example, but it is still an important source of iron – is especially since our body absorbs the iron from meat well overall.

Fat content of meat and sausage products

How much fat is in meat and sausage products? All sausages are not created equal. Not all hams are the same! Which bread topping you choose can make a big difference. You can find some examples for comparison in the table below.

Sausage products today are generally leaner than in the past. In the production of sausage nowadays, more muscle meat and less fat tie is processed. On average, however, German sausage varieties still contain about 25 percent fat – which is quite a lot compared to the grown meat. It should be noted that the fat is "hidden" in the sausage, that is, one cannot estimate with the naked eye how high the fat content is.

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