Pork, fresh, variety meats and by-products, pancreas, raw
FDC 168273oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · +18 vs Pork medianPork pancreas, one of the less familiar variety meats, lands at 55 of 100 on the Nutrient Density Score, a Fair rating that puts it 17th of 60 cuts in the Pork category. Its standout numbers are protein at 37% DV, an excellent showing for an organ cut, alongside vitamin C at 17% DV and iron at 12% DV, both unusual finds in pork.
Pancreas is a genuine variety meat, most often found braised, simmered, or worked into pates and terrines rather than grilled like a chop. A 28 gram (1 ounce) portion keeps the calorie count modest at 199 per 100 grams, but the trade-off is cholesterol: raw pancreas carries 193 mg per 100 grams, worth factoring into how the rest of the day's meals are built.
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 | 199 kcal | 10% |
| Total fat | 13 g | 17% |
| Saturated fat | 4.6 g | 23% |
| Cholesterol | 193 mg | 64% |
| Sodium | 44 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 37% |
| Potassium | 197 mg | 4% |
| Calcium | 11 mg | 1% |
| Iron | 2.1 mg | 12% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | 3% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 54 mg | 18% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 5.2 g | 10% |
| Potassium | 55 mg | 1% |
| Calcium | 3.1 mg | 0% |
| Iron | 0.6 mg | 3% |
| Magnesium | 4.8 mg | 1% |
| Vitamin C | 4.3 mg | 5% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168273Original 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.
Canadian bacon, cooked, pan-friedDensity 57 vs 55Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cookedDensity 58 vs 55Pork, fresh, variety meats and by-products, brain, rawDensity 59 vs 55Original analysis by NutriVerdict
In the kitchen and how to use it
Pork pancreas is one of the lesser-known variety meats, sold by butchers alongside thymus under the broad term "sweetbreads." Before cooking it typically needs a soak in cold water followed by a quick blanch, which firms the texture and removes surface blood, after which it's sliced and pan-seared in butter until golden outside and soft, almost custardy, within. Classic treatments dredge the slices in flour and finish the pan with lemon juice, sherry vinegar, or a splash of stock and fresh sage; it can also be braised gently with root vegetables or breaded and fried. The flavor is mild and rich rather than assertive, so it leans on acid, garlic, thyme, or mustard to balance the fattiness.
Buy pork pancreas fresh from a butcher who handles organ meats regularly, look for pinkish, moist flesh, and use it within a day or two or freeze it, soaking again before cooking. Per 100 grams it has 199 calories (about 56 calories in a 1-oz, 28-gram serving) with 18.6 grams of protein, roughly 37% of the Daily Value, plus a notable 17% DV for vitamin C and 12% DV for iron, both unusual for a meat cut. Sodium is low at 44 milligrams per 100 grams. It works best as an occasional, small-portion dish rather than an everyday protein, served alongside something acidic to cut the richness.
Frequently asked questions about pork, fresh
How many calories are in pork pancreas?
Raw pork pancreas has 199 calories per 100 grams, or about 56 calories in a 1-oz (28g) serving.
Is pork pancreas a good source of protein?
Yes, it provides 18.6 grams of protein per 100 grams, around 37% of the Daily Value, along with notable iron and vitamin C.
How is pork pancreas typically prepared?
It's usually soaked and blanched first to firm the texture, then sliced and pan-seared in butter, much like sweetbreads.