Pork, ground, 96% lean / 4% fat, cooked, pan-broiled
FDC 168375oz grilled patties (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +30 vs Pork medianThis 96% lean ground pork, pan-broiled, scores 67 of 100 for nutrient density, a Good band placing that ranks 11th of 60 within Pork, well ahead of the category's median of 37. Protein is the defining figure at 63% DV, the sole nutrient flagged at the excellent tier, matching its role as the dish's dominant macro.
Ground pork this lean cooks well as patties or crumbled into a skillet for tacos and pasta sauces, and a grilled-patty portion runs about three ounces (85 g). It carries just 6.2 g of fat and 88 mg of sodium per 100 g, figures that make it a lighter stand-in for fattier ground meats, though the leanness also means it can dry out fast if left on the heat too long.
See how this score is calculated, build a plate around pork, ground, 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 | 185 kcal | 9% |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.9 g | 9% |
| Cholesterol | 85 mg | 28% |
| Sodium | 88 mg | 4% |
| Carbohydrate | 0.57 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 32 g | 63% |
| Potassium | 415 mg | 9% |
| Calcium | 20 mg | 2% |
| Iron | 1.1 mg | 6% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | 8% |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 72 mg | 24% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0.48 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 54% |
| Potassium | 353 mg | 8% |
| Calcium | 17 mg | 1% |
| Iron | 0.94 mg | 5% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 168375Original 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, Leg Cap Steak, boneless, separable lean and fat, rawDensity 68 vs 67Pork, ground, 96% lean / 4% fat, rawDensity 68 vs 67Pork, Shoulder petite tender, boneless, separable lean and fat, rawDensity 70 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Ground pork this lean cooks up firmer and slightly drier than standard ground pork, so it works best in dishes with added moisture or fat, such as meatballs simmered in sauce, stuffed peppers, or a skillet ragu over pasta. Pan-broiling it in patties or crumbles with a splash of oil or broth helps keep it from drying out, and it takes well to garlic, ginger, soy sauce and fennel seed, echoing flavors used in sausage and dumpling fillings. It is also a good stand-in for ground beef or turkey in tacos, chili and stir-fries when a milder pork flavor is wanted.
Buy it freshly ground and use within a day or two, or freeze it in flat portions for quick thawing; always cook ground pork fully since grinding distributes any surface bacteria throughout the meat. At 185 calories and 31.7 g of protein per cooked 85 g serving, with just 6.2 g of fat and 88 mg of sodium, this is a lean option for building a protein-forward meal without a heavy fat load, pairing well with rice, roasted vegetables or a simple salad.
Frequently asked questions about pork, ground
How many calories are in 96% lean ground pork?
A cooked 3 oz serving (85 g) has 185 calories, with 31.7 g of protein and only 6.2 g of fat.
Is lean ground pork a good source of protein?
Yes, it provides 63% DV protein per 100 g, making it a solid lean protein choice for meatballs, tacos or stir-fries.
How do you cook lean ground pork without drying it out?
Because it has little fat, pan-broil it with a bit of oil or in a sauce-based dish like meatballs or ragu to keep it moist.