Luncheon meat, pork, canned
FDC 174571oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 12 · -10 vs Sausage & deli meats medianCanned pork luncheon meat scores 12 of 100 on the Nutrient Density Score, a Low band finish that ranks 58th of 60 in Sausage & deli meats. Its clearest strength is protein at 25% DV per serving, though fat drives most of its 334 calories per 100 g and no other nutrient reaches a notable share.
A typical serving is a 28 g slice, often pan-fried until the edges crisp or layered into a sandwich straight from the can. The processing and salt cure push it high in both sodium (1290 mg per 100 g) and saturated fat (10.8 g per 100 g), figures worth checking against the rest of the day's intake. Salami, cooked, beef, ranks higher on the density score among comparable deli meats.
See how this score is calculated, build a plate around luncheon meat, pork, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 334 kcal | 17% |
| Total fat | 30 g | 39% |
| Saturated fat | 11 g | 54% |
| Cholesterol | 62 mg | 21% |
| Sodium | 1290 mg | 56% |
| Carbohydrate | 2.1 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 13 g | 25% |
| Potassium | 215 mg | 5% |
| Calcium | 6 mg | 0% |
| Iron | 0.72 mg | 4% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 8.5 g | 11% |
| Saturated fat | 3 g | 15% |
| Cholesterol | 17 mg | 6% |
| Sodium | 361 mg | 16% |
| Carbohydrate | 0.59 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.5 g | 7% |
| Potassium | 60 mg | 1% |
| Calcium | 1.7 mg | 0% |
| Iron | 0.2 mg | 1% |
| Magnesium | 2.8 mg | 1% |
| Vitamin C | 0.28 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 174571Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Salami, cooked, beefDensity 12 vs 12Ham, chopped, not cannedDensity 14 vs 12Salami, cooked, beef and porkDensity 15 vs 12Original analysis by NutriVerdict
In the kitchen and how to use it
Canned pork luncheon meat is a fully cooked, precooked block of ground pork, salt and seasoning packed in its own gelatin and ready to eat straight from the can or, more often, pan-fried in slices until the edges caramelize and crisp. It's a pantry staple in many cuisines, sliced onto rice with a fried egg, folded into a sandwich with cheese, or diced into fried rice and noodle dishes for a quick source of savory, salty flavor. The texture is dense and slightly springy, firming up further once pan-seared, and it can also be cubed and added to stir-fries or baked into a casserole where it holds its shape well.
Per 100 g it has 334 calories, with 12.5 g of protein supplying about 25% of the daily value, a solid protein contribution for a shelf-stable canned product; a typical ounce serving (28 g) fits neatly onto a plate of rice or eggs. Sodium is high at 1290 mg per 100 g, so it works best paired with unsalted rice, vegetables or eggs rather than other salty sides, and there's rarely a need to add extra salt during cooking. Unopened cans keep for years in a cool pantry; once opened, transfer any leftover meat to a sealed container in the refrigerator and use it within a few days.
Frequently asked questions about luncheon meat, pork
How many calories are in canned pork luncheon meat?
It has 334 calories per 100 g, with 12.5 g of protein per 100 g.
Is canned luncheon meat high in sodium?
Yes, it runs to 1290 mg of sodium per 100 g, so pairing it with unsalted sides helps balance a meal.
How is canned luncheon meat typically cooked?
It's most often sliced and pan-fried until the edges brown and crisp, then served with rice or eggs.