Pork, fresh, ground, raw
FDC 167902oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 34 · -3 vs Pork medianRaw ground pork scores 34 of 100, a Low band result ranking it 32nd of 60 items in the pork category, anchored by a solid 34% DV of protein per 100 g even before cooking begins.
It's the base for burgers, meatballs, and stuffed dumplings, and browns quickly in a hot pan once seasoned and shaped into patties. The cut carries 7.9 g of saturated fat per 100 g, no sugar figure worth mentioning, and that fat load keeps its score under the pork category's median of 37; Pork, fresh, backribs, separable lean and fat, raw is a same-category cut worth comparing before you shop.
See how this score is calculated, build a plate around pork, fresh, 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 | 263 kcal | 13% |
| Total fat | 21 g | 27% |
| Saturated fat | 7.9 g | 39% |
| Cholesterol | 72 mg | 24% |
| Sodium | 56 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 34% |
| Potassium | 287 mg | 6% |
| Calcium | 14 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 20 mg | 7% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 4.7 g | 9% |
| Potassium | 80 mg | 2% |
| Calcium | 3.9 mg | 0% |
| Iron | 0.25 mg | 1% |
| Magnesium | 5.3 mg | 1% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167902Original 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 pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bacon, pre-sliced, reduced/low sodium, unpreparedDensity 35 vs 34Pork, cured, ham, low sodium, lean and fat, cookedDensity 37 vs 34Pork, fresh, backribs, separable lean and fat, rawDensity 41 vs 34Original analysis by NutriVerdict
In the kitchen and how to use it
Ground pork is fresh pork trimmed and run through a grinder, giving it a finer texture than ground beef and a mild, slightly sweet flavor that takes on seasonings easily. It's a workhorse in dumplings, meatballs, sausage patties, and Asian dishes like larb, dan dan noodles, and stir-fries, and it browns quickly in a hot pan, releasing rendered fat that can be used to flavor the rest of the dish. Because it's less assertive than beef, it's often blended with garlic, ginger, soy sauce, or fennel and chili flakes to build flavor from the ground up.
When buying, look for pork that's pink to pale red with white flecks of fat evenly distributed, and use it within a day or two of purchase or freeze it right away since ground meat spoils faster than whole cuts. A 28 g serving has 263 calories per 100 g basis and 16.9 g of protein, with 21.2 g of fat and very little sodium at just 56 mg per 100 g, making it a good base for building your own seasoning rather than relying on packaged flavor. It works well browned and drained before adding to sauces, or formed into patties for a quick pan-fried protein.
Frequently asked questions about pork, fresh
How many calories are in raw ground pork?
Raw ground pork has about 263 calories per 100 g, with 16.9 g of protein and 21.2 g of fat.
Is ground pork low in sodium?
Yes, raw ground pork has only about 56 mg of sodium per 100 g before any seasoning is added.
What dishes is ground pork commonly used in?
It's a common base for dumplings, meatballs, sausage patties, and stir-fries, since its mild flavor takes well to garlic, ginger, and soy sauce.