Pork, ground, 96% lean / 4% fat, cooked, crumbles
FDC 169193oz grilled patties (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +29 vs Pork medianGround pork trimmed to 96% lean lands at 66 of 100 on the density scale, a Good band result that ranks 12 of 60 in Pork, and it earns that placing almost entirely on protein rather than fat. Protein is the standout here at 61% DV, giving this grind a leaner profile than most pork cuts on the market.
Crumbled and browned, it works anywhere ground beef or turkey would: tacos, bolognese, stuffed peppers, or a quick skillet hash. A 3 ounce cooked portion, about the size of a grilled patty, carries just 84 mg of sodium and no sugar, so the sodium in a finished dish comes almost entirely from what gets added at the stove, not the meat itself.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | 9% |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 78 mg | 26% |
| Sodium | 84 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 31 g | 61% |
| Potassium | 428 mg | 9% |
| Calcium | 19 mg | 1% |
| Iron | 1.1 mg | 6% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | 8% |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.7 g | 8% |
| Cholesterol | 66 mg | 22% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 26 g | 52% |
| Potassium | 364 mg | 8% |
| Calcium | 16 mg | 1% |
| Iron | 0.89 mg | 5% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169193Original 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.
Pork, ground, 96% lean / 4% fat, cooked, pan-broiledDensity 67 vs 66Pork, Leg Cap Steak, boneless, separable lean and fat, rawDensity 68 vs 66Pork, ground, 96% lean / 4% fat, rawDensity 68 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Extra-lean ground pork crumbles brown quickly in a hot skillet and take on whatever seasoning is added to the pan, which makes them a workhorse in tacos, stir-fries, meatball mixes, chili, and pasta sauces. Because this cut is 96% lean, the meat itself is mild rather than fatty-tasting, so cooks often lean on sage and black pepper for a breakfast-sausage profile, or garlic, ginger and soy sauce for an Asian-style stir-fry. It crumbles into small, even pieces as it cooks, which helps it distribute through a dish rather than sitting as a solid piece of meat.
Buy ground pork with a fresh pink color and no gray tinge, keep it refrigerated for a day or two, or freeze it if it will not be used right away. Because there is so little fat in this crumble, it dries out fast if overcooked, so a splash of broth, tomato sauce or stock added while browning helps keep it moist. At 187 calories per 100 grams with 30.6 grams of protein (61% DV), it works well as the protein base of a bowl or sauce built around vegetables and grains, and its low sodium (84 mg) leaves room to season the dish as needed.
Frequently asked questions about pork, ground
How many calories are in 96% lean ground pork crumbles?
This cut has 187 calories per 100 grams, or about 159 calories in a 85-gram serving of grilled patties.
Is ground pork crumble a good source of protein?
Yes, it provides 30.6 grams of protein per 100 grams, meeting 61% of the Daily Value, making it one of the leaner high-protein pork options.
How should you cook lean ground pork so it doesn't dry out?
Because it is only 4% fat, adding a little broth, sauce or oil while browning helps keep the crumbles moist instead of turning tough.