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Cholesterol in pork tenderloin: The Pork Predicament – Cholesterol Center


The Pork Predicament – Cholesterol Center

Is Pork Really Bad for You?

Is pork really healthy if you have high cholesterol? It all depends on the cut you choose and how you cook it.

“Just like with beef or chicken, there are high-fat and lean cuts of pork,” says nutrition expert Lanah J. Brennan, RD, in Lafayette, Louisiana.

The protein food group includes foods with varied amounts of fat: meat, poultry, fish, eggs, nuts, seeds, beans, and peas. For adults who get less than 30 minutes of moderate exercise a day, men should get about 6 ounces (oz) of protein every day, and women 5 oz, according to the USDA. The key is to get that protein from sources low in saturated fat for the best nutrition when you’re living with high cholesterol.

Saturated fat is fat that primarily comes from animal-based foods, like meat and dairy. It’s the type of fat that’s solid at room temperature, like butter, lard, and shortening. If you put some fatty leftovers in your refrigerator, what you see clumping at the surface is saturated fat. The risk of having too much saturated fat in the diet is that it’s linked to high cholesterol levels in the blood. This cholesterol may later clump in your arteries in the form of plaque, causing heart disease.

Pork and Cholesterol: Think Lean

If you choose pork as a protein source, the word to keep in mind is “lean,” which means less saturated fat.

“Pork is lean, compact, white meat if you pick the loin cut,” says Amanda Meadows, RD at the Methodist Hospital Weight Management Center in Houston. “A serving of pork loin with the fat trimmed off is about the same as eating an equivalent serving of chicken with the skin trimmed off,” says Meadows.

Pork tenderloin is another lean cut to look for. “It contains 3.5 grams (g) fat,  and 1 g is saturated fat, in a 3 oz serving — that’s similar to a 3 oz chicken breast,” says Brennan. A pork chop has five times as much saturated fat. When you go shopping, it’s good to know that a center cut of pork is also lean meat.

“Ham is red-meat pork, but if you trim the fat, it’s also a lean cut,” says Meadows. Keep in mind that ham, like other processed meats, is still higher in sodium.

“One ounce of lean pork has about 45 calories, which is the same as 1 oz of chicken. Cutting off the fat helps. A 3 oz serving of roasted pork center loin has about 169 calories with the fat trimmed, but about 200 calories if you leave the fat on,” says Meadows.

Pork and High Cholesterol: What to Limit

Some cuts of pork, such as spareribs, can be as bad for you as any red meat when it comes to the fat content. “Pork spareribs are a high-fat cut — 25 g of fat in a 3 oz serving,” says Brennan. “Worse yet, out of those 25 g fat, 9 g are saturated fat.”

“Pork choices you really ought to limit or avoid include sausage, bacon, and ground pork,” says Meadows, adding, “Canadian bacon is leaner as long as you cut away the fat.”

Kitchen Cues for Healthier Pork Options

“Lean, white-meat pork is as healthy as chicken but not as healthy as fish,” Meadows points out.  Current dietary recommendations are to eat fish as your protein source at least twice a week.

Try these heart-smart cooking rules when you choose pork:

  • Choose lean cuts not marbled with fat.
  • Cut any fat off the meat before cooking or eating.
  • Skim any saturated fat before reheating leftovers.
  • At a restaurant or at home, choose roasted, broiled, or grilled, not fried.
  • Avoid breading and frying — breading adds calories and soaks up fat.
  • Avoid barbecue sauce and pork gravy.

Trying to spice it up? Reach for herbs and vegetable ingredients when you’re doing the cooking. “To flavor pork, try calorie-free herbs and spices,” says Meadows. “Salsa is also a healthy flavoring choice.”

Pork can be the “other white meat” — if you follow these guidelines, you can still meet your main goal to avoid saturated fat when you have high cholesterol.

The 2015 Dietary Guidelines for Americans recommend consuming less than 10 percent of your daily calories from saturated fat. That means skipping high-fat pork options, like sausage, bacon, and spareribs — and thinking lean.

How To Make HEalthy Food Choices When Eating Out

Many restaurants offer delicious, heart-healthy meals. These tips will help you make eating out healthy and enjoyable.

Before You Order

  • If you are familiar with the menu, decide what to order before entering the restaurant. This tactic will help you avoid any tempting foods that may not be as healthy.
  • If you are trying a new restaurant, take time to study the menu so you can make the best choices.
  • Have the waiter remove temptations (such as the bread basket) from the table.
  • Drink two full glasses of water before your food arrives.
  • Avoid foods described as buttery, buttered, fried, pan-fried, creamed, escalloped, au gratin (with cheese), or a la mode (with ice cream).
  • If you do eat bread before your meal, choose melba toast or whole-grain rolls without butter or margarine.

When You Order

  • Order foods that are steamed, broiled, grilled, stir-fried, or roasted.
  • Order potatoes baked, boiled, or roasted instead of fried. Ask the server to leave off the butter and sour cream.
  • Order first so that you will not be influenced by others’ choices.
  • For appetizers, order broth-based soups such as minestrone or gazpacho instead of creamy soups or fried finger foods.
  • Choose seafood, chicken, or lean red meat rather than fatty or processed meats. Remove all visible fat from any meat.
  • Ask for steamed vegetables instead of fries.
  • Ask for the sauces and dressings on the side so you can control how much you eat.
  • Ask the server about ingredients or preparation methods for the dishes you’re not familiar with.
  • For dessert, order sorbet or fresh, seasonal fruit without whipped cream or a topping.

Salad Tips

  • When choosing from a salad bar, avoid items like grated cheese, potato salads, cream dressings, bacon bits, and croutons.
  • Use a squeeze of lemon instead of dressing on salads. Or try rice vinegar or balsamic vinegar.
  • If you opt for dressing on your salad, order the dressing on the side. Dip your salad fork into the dressing, then into the salad. You will consume less dressing if you just get a taste of it on each mouthful of salad rather than pouring it over the salad.

The Cholesterol in Chicken and Pork | Healthy Eating

By Janet Renee Updated November 21, 2018

Chicken, pork and other animal foods contain fats and fat-like substances, such as cholesterol. You may become concerned about how much cholesterol you’re getting from food if your blood cholesterol levels are elevated. Fresh skinless chicken and pork loin contain 60 to 70 milligrams of cholesterol per 3-ounce serving. However, the U.S. Department of Health and Human Services (DHHS) concluded that dietary cholesterol isn’t the culprit behind high blood cholesterol, and suggests more effective ways to manage your levels.

Dietary Cholesterol Recommendations Update  

Every five years the DHHS along with the Department of Agriculture, releases updated recommendations on what you should eat to stay healthy. These guidelines are based on a nutrition report by the Dietary Guidelines Advisory Committee.

The biggest change is that the DGAC revised its cholesterol recommendation. After reviewing the latest research, the DGAC no longer finds it necessary to limit your cholesterol intake to 300 milligrams per day, though moderation is still encouraged. The change comes after finding a lack of connection between dietary cholesterol and blood cholesterol.

The committee also found that the typical American isn’t eating too much cholesterol anyway, averaging an intake of 270 milligrams per day. So, the cholesterol in your diet isn’t deemed a major concern.

Focusing on Saturated Fat

While the DGAC found no significant link between dietary cholesterol and blood cholesterol levels, saturated fat is a concern. The amount of saturated fat you eat is linked to an increased risk for heart disease. The DHHS recommends keeping your saturated fat intake to less than 10 percent of your total calories. Replacing saturated fats with unsaturated fats reduces your risk for heart disease.

The amount of saturated fat in chicken and pork depends on the cut. In general, lean cuts are much lower in saturated fat. A 3-ounce serving of chicken breast or pork tenderloin contain only about 1 gram of saturated fat each.

Why it Matters

Cholesterol isn’t inherently bad. In fact, your body needs cholesterol for functions like producing hormones and hormone-like substances, such as vitamin D. The problem is that your body only needs a small amount of this substance and the liver makes all you need.

When too much cholesterol is in your blood, it may start accumulating inside the walls of your arteries, which supply oxygen-rich blood to all your organs and tissues.

You can probably guess that’s bad news for your circulatory system. Cholesterol is a sticky substance, so it clings to your artery walls, causing them to narrow and become hard, paving the way for heart disease.

Understanding Your Numbers

Your body is composed of up to 75 percent water, and as you know, water and oil don’t mix. To solve this problem, cholesterol is packaged in vehicles called lipoproteins that transport this fatty substance throughout your body.

The amount of two primary types of lipoproteins in your blood is a key indicator of your heart disease risk. Low-density lipoprotein is like a taxi driver that delivers cholesterol to your organs. While high-density lipoprotein is more like a janitor. It sweeps cholesterol up and takes it to the liver for elimination, reducing the chances of it building up in your arteries. When it comes to heart health, you want more janitors (HDL) and less taxi drivers (LDL) in your blood.

That’s why it’s desirable to have lower LDL and higher HDL. Keeping your LDL below 100 milligrams per deciliter, your HDL at 60 milligrams per deciliter or higher and your total cholesterol below 200 milligrams per deciliter reduces your risk of heart disease.

Pork Cholesterol | Healthy Eating

By Melodie Anne Updated December 09, 2018

Cholesterol is a fatty waxy substance produced in your body. Your liver makes all of the cholesterol you need to secrete hormones and provide structure to cellular walls. Any extra cholesterol in your system comes from your diet. Pork has a high concentration of cholesterol. If you have a family history of heart disease or have had high blood cholesterol in the past, you may need to cut pork out of your diet.

Cholesterol in Pork

Cholesterol content varies depending on the type of pork product you have. Pork bacon is very high in cholesterol, providing more than 80 milligrams for three 1-ounce slices. Center cut pork chops have nearly 70 milligrams of cholesterol per 100 grams, which is about 3.5 ounces. The same serving size of pork tenderloin has more than 70 milligrams, according to the USDA National Nutrient Database for Standard Reference.

Recommended Daily Cholesterol

You should limit your total cholesterol to less than 200 milligrams per day, according to the U.S. Department of Health and Human Services. Having a few strips of bacon for breakfast takes up nearly half of your cholesterol allotment for the entire day. Cholesterol is a natural component of animal foods, including dairy, eggs, meat and seafood. Since you may consume cholesterol from other foods throughout the day, keep your serving of pork small. This allows you to enjoy pork without going overboard on your cholesterol intake.

Effects of Cholesterol

Heart disease is one of the leading causes of death in Americans, and having high blood cholesterol drastically increases your risk. Elevated cholesterol levels cause blood clots to form and makes your arteries hard and stiff. When this occurs, your heart has to work extra hard to pump blood through your veins, thus increasing blood pressure. After an extended period of time, heart muscle tissues become damaged and you have a higher risk of having a heart attack. It is fine to have a pork chop or piece of bacon every once in a while if you are generally healthy, but limit yourself to a few servings of pork per month.

Preparation Tips

There are a few things you can do during preparation to keep your serving of pork as lean as possible. Trim away any visible fat and discard it. Use non-stick cooking spray in place of oil to keep the cut of pork from sticking to the grill or pan. These steps can limit some of the added fat and calories that also play a role in increasing blood cholesterol levels. Avoid battered pork chops or other battered cuts of pork. Often batters are prepared with eggs, which further increases your cholesterol consumption. If you like a crunchy coating, spray one side of the cut of pork with non-stick spray. Coat this side with a mixture of crushed rice crisp cereal and dried herbs. Bake on a cookie sheet until thoroughly cooked. This method gives you the crunchiness you crave, without adding extra cholesterol to your meal.

How Pork Compares to Other Meats

How does pork compare to other meats for fat, calories and cholesterol? Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. Many cuts of pork are as lean or leaner than chicken and meet the government guidelines for “lean” or “extra lean.” Any cuts from the loin – like pork chops and pork roast – are leaner than skinless chicken thigh, according to U.S. Department of Agriculture data. Pork steaks or roasts from the leg (“fresh ham”) are also lean choices.

Serving Sizes and Nutritional Profiles of Lean Meats

3-ounce cooked serving:


 Total Fat



Fat (g)

 Cholesterol (mg)

 Skinless chicken breast* 140 3.1 0.9 73
 Skinless chicken leg* 162 7.1 2.0 80
 Skinless chicken thigh* 178 9.3 2.6 81
 Pork Tenderloin* 120 3.0 1.0 62
 Pork boneless top loin chop** 173 5.2 1.8 61
 Pork top loin roast* 147 5.3 1.6 68
 Pork center loin chop** 153 6.2 1.8 72
 Pork sirloin roast* 1738.0 2.4 76
 Pork rib chop** 158 7.1 2.2 56
 Beef eye of round* 141 4.0 1.5 59
 Beef top round*** 169 4.3 1.5 76
 Beef tip round* 149 5.0 1.8 69
 Beef top sirloin** 162 8 2.2 76
 Beef top loin** 168 7.1 2.7 65
 Beef tenderloin** 175 8.1 3.0 71
 FISH (*dry heat,**moist heat)
 Cod* 89 0.7 0.1 40
 Flounder* 99 1.3 0.3 58
 Halibut* 119 2.5 0.4 35
 Orange Roughy* 75 0.8 0.0 22
 Salmon* 175 11.0 2.1 54
 Shrimp** 84 0.9 0.2 166

* Roasted, ** Broiled, *** Braised

Source: U.S. Department of Agriculture Nutrient Database Release 18 or the

2006 Revised USDA Nutrient Data Set for Fresh Pork.

Pork tenderloin Nutrition Facts – Eat This Much

Nutrition Facts
For a Serving Size of
How many calories are in Pork tenderloin? Amount of calories in Pork tenderloin: CaloriesCalories from Fat (%)
% Daily Value *
How much fat is in Pork tenderloin? Amount of fat in Pork tenderloin: Total
How much saturated fat is in Pork tenderloin? Amount of saturated fat in Pork tenderloin: Saturated
How much monounsaturated fat is in Pork tenderloin? Amount of monounsaturated fat in Pork tenderloin: Monounsaturated
How much polyunsaturated fat is in Pork tenderloin? Amount of polyunsaturated fat in Pork tenderloin: Polyunsaturated
How much cholesterol is in Pork tenderloin? Amount of cholesterol in Pork tenderloin: Cholesterol

How much sodium is in Pork tenderloin? Amount of sodium in Pork tenderloin: Sodium
How much potassium is in Pork tenderloin? Amount of potassium in Pork tenderloin: Potassium
How many carbs are in Pork tenderloin? Amount of carbs in Pork tenderloin: Carbohydrates
How many net carbs are in Pork tenderloin? Amount of net carbs in Pork tenderloin: Net
How much fiber is in Pork tenderloin? Amount of fiber in Pork tenderloin: Fiber
How much protein is in Pork tenderloin? Amount of protein in Pork tenderloin: Protein
Vitamins and minerals
How much Vitamin A is in Pork tenderloin? Amount of Vitamin A in Pork tenderloin: Vitamin A
How much Vitamin A IU is in Pork tenderloin? Amount of Vitamin A IU in Pork tenderloin: Vitamin A IU
How much Vitamin B6 is in Pork tenderloin? Amount of Vitamin B6 in Pork tenderloin: Vitamin B6
How much Vitamin B12 is in Pork tenderloin? Amount of Vitamin B12 in Pork tenderloin: Vitamin B12
How much Vitamin C is in Pork tenderloin? Amount of Vitamin C in Pork tenderloin: Vitamin C
How much Calcium is in Pork tenderloin? Amount of Calcium in Pork tenderloin: Calcium
How much Iron is in Pork tenderloin? Amount of Iron in Pork tenderloin: Iron
How much Magnesium is in Pork tenderloin? Amount of Magnesium in Pork tenderloin: Magnesium
How much Phosphorus is in Pork tenderloin? Amount of Phosphorus in Pork tenderloin: Phosphorus
How much Zinc is in Pork tenderloin? Amount of Zinc in Pork tenderloin: Zinc
How much Copper is in Pork tenderloin? Amount of Copper in Pork tenderloin: Copper
How much Manganese is in Pork tenderloin? Amount of Manganese in Pork tenderloin: Manganese
How much Selenium is in Pork tenderloin? Amount of Selenium in Pork tenderloin: Selenium
How much Retinol is in Pork tenderloin? Amount of Retinol in Pork tenderloin: Retinol
How much Thiamine is in Pork tenderloin? Amount of Thiamine in Pork tenderloin: Thiamine
How much Riboflavin is in Pork tenderloin? Amount of Riboflavin in Pork tenderloin: Riboflavin
How much Niacin is in Pork tenderloin? Amount of Niacin in Pork tenderloin: Niacin
How much Folate is in Pork tenderloin? Amount of Folate in Pork tenderloin: Folate
How much Water is in Pork tenderloin? Amount of Water in Pork tenderloin: Water
Fatty acids
Amino acids
How much Tryptophan is in Pork tenderloin? Amount of Tryptophan in Pork tenderloin: Tryptophan
How much Threonine is in Pork tenderloin? Amount of Threonine in Pork tenderloin: Threonine
How much Isoleucine is in Pork tenderloin? Amount of Isoleucine in Pork tenderloin: Isoleucine
How much Leucine is in Pork tenderloin? Amount of Leucine in Pork tenderloin: Leucine
How much Lysine is in Pork tenderloin? Amount of Lysine in Pork tenderloin: Lysine
How much Methionine is in Pork tenderloin? Amount of Methionine in Pork tenderloin: Methionine
How much Cystine is in Pork tenderloin? Amount of Cystine in Pork tenderloin: Cystine
How much Phenylalanine is in Pork tenderloin? Amount of Phenylalanine in Pork tenderloin: Phenylalanine
How much Tyrosine is in Pork tenderloin? Amount of Tyrosine in Pork tenderloin: Tyrosine
How much Valine is in Pork tenderloin? Amount of Valine in Pork tenderloin: Valine
How much Arginine is in Pork tenderloin? Amount of Arginine in Pork tenderloin: Arginine
How much Histidine is in Pork tenderloin? Amount of Histidine in Pork tenderloin: Histidine
How much Alanine is in Pork tenderloin? Amount of Alanine in Pork tenderloin: Alanine
How much Aspartic acid is in Pork tenderloin? Amount of Aspartic acid in Pork tenderloin: Aspartic acid
How much Glutamic acid is in Pork tenderloin? Amount of Glutamic acid in Pork tenderloin: Glutamic acid
How much Glycine is in Pork tenderloin? Amount of Glycine in Pork tenderloin: Glycine
How much Proline is in Pork tenderloin? Amount of Proline in Pork tenderloin: Proline
How much Serine is in Pork tenderloin? Amount of Serine in Pork tenderloin: Serine
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change
depending on
your calorie needs.

Nutrition – Texas Pork Producers Association

Learn more about why pork has gained a reputation as a white meat. See how pork compares nutritionally to other meats. Also, find your guide to the leanest cuts of pork and see how pork producers have responded to consumers’ demands for leaner pork.

Compare Pork

How does pork compare to other meats for fat, calories and cholesterol? Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. While providing a greater amount of vitamins and minerals, many cuts of pork are as lean or leaner than chicken. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for “extra lean.” In total, six pork cuts meet the USDA guidelines for “lean,” with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin — like pork chops and pork roast — are leaner than skinless chicken thigh, according to USDA data. Pork steaks or roasts from the leg (“fresh ham”) are also lean choices.


Serving Sizes and Nutritional Profiles of Lean Meats
3-ounce cooked serving:CaloriesTotal Fat
Fat (g)
Skinless chicken breast*1393.10.973
Skinless chicken leg*1627.12.080
Skinless chicken thigh*1779.32.681
Pork Tenderloin*1203.01.062
Pork boneless top loin chop**1735.21.861
Pork top loin roast*1475.31.668
Pork center loin chop**1536.21.872
Pork sirloin roast*1738.02.476
Pork rib chop**1587.12.256
Beef eye of round *1414.01.559
Beef top round***1694.31.576
Beef tip round*1495.01.869
Beef top sirloin**16282.276
Beef top loin**1687.12.765
Beef tenderloin**1758.13.071
FISH (*dry heat,**moist heat)
Orange Roughy*750.80.022

* Roasted, ** Broiled, ***Braised
Source: U.S. Department of Agriculture Nutrient Database Release 18 or the 2006 Revised USDA Nutrient Data Set for Fresh Pork.

How much fat should I be eating?

For your good health, the USDA Dietary Guidelines for Americans recommends consuming 20-35% of calories as fat and less than 10% of calories as saturated fat by selecting foods that are lean or low-fat. The guidelines for cholesterol are no more than 300 milligrams per day. Pork easily fits into a balanced eating plan as suggested by the Dietary Guidelines. Lean pork not only provides a host of vitamins and minerals, but has fat and saturated fat levels equivalent to skinless chicken.


Fat Intake Guidelines
 CaloriesTotal Fat (20 – 35% of calories)Saturated Fat (10% of calories)
1,600 (many sedentary women)36-62 grams17 grams
2,200 (active women, many sedentary men)49-86 grams24 grams
2,800 (many active men, some very active women)62-109 grams31 grams
Can I cut fat and still keep great taste?

Preparing healthy meals that feature pork starts at the supermarket and ends at the table. The following checklist will help you achieve the results you want:Get a lean start

  • Use cuts with the words “loin” or “round” in their name for the leanest meats, such as pork tenderloin or loin chop.
  • Cuts with minimal visible fat are the leanest.

Develop an eye for size

  • Portion control is key to reaching and maintaining a healthful weight.
  • Follow the MyPyramid guidelines and eat 5 to 7 ounces (for adults) from the meat group each day, depending on your calorie needs.
  • A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards.

Skim and trim

  • Remove excess fat prior to cooking – it can cut total fat content per serving in half.
  • Skim fat from pan juices after pan-broiling.

Cook it light

  • Use low-fat cooking methods, like grilling, broiling, stir-frying and pan-broiling to maximize flavor while keeping added fat to a minimum.
  • Broil, grill or roast on a rack, so natural fat from meat drips away.
  • Cook thin cuts of meat quickly, with little or no fat, by pan-broiling or “dry sautéing” in a non-stick skillet with a little juice or broth.
  • Add stock, wine or fruit juice to the skillet after meat is removed; heat and stir; then use as a low-fat sauce or glaze.
  • Stir-fry with vegetable cooking spray or a small amount of flavored oil.
  • Marinate for flavor and juiciness, with juice, wine-flavored vinegar or fat-free dressing instead of oil-based marinades.

Spice for life

  • Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and salt at the same time. Rub herbs and spices onto pork before grilling, broiling or roasting.
  • Experiment with different seasonings to discover exciting new ways to enjoy healthful eating.

S-T-R-E-T-C-H flavorful, higher-fat ingredients

  • Use favorite foods like sharp cheeses and herb-flavored oils to flavor your dishes, but cut the amount in half.
  • Use low-fat cheeses or whipped or reduced-fat butter.

Lighten-up on the ladle

  • To get the most benefit from the vegetables you’re eating, use less of a regular salad dressing, or use a fat-free variety or herb-flavored vinegar instead.
  • Choose cream-based sauces and gravies less often than sauces made with skim milk or fat-free broth.

Did you know that pork is an “excellent” source of thiamin, niacin, riboflavin, vitamin B-6, phosphorus and protein and a “good” source of zinc and potassium? These nutrients are important to our health. Read below to learn how these nutrients impact your health and the percent Daily Values that are listed on food labels. They tell us how much of various nutrients we should consume each day. The following information is based on a 3-ounce serving of pork. As you can see, these key nutrients make pork a nutrient-dense food!

Vitamins and Minerals in Pork
Nutrient% Daily Value (DV)*Why It’s Good For You
Iron5%Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia.
Magnesium6%Important for the normal function of many enzymes (catalysts for the body’s chemical reactors), glucose and muscle action.
Phosphorous20%Strengthens bones and generates energy in cells.
Potassium11%This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure.
Zinc14%A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system.
Thiamin54%Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops.
Riboflavin19%Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods.
Niacin37%Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids.
Vitamin B128%Helps build red blood cells and metabolize carbohydrates and fats.
Vitamin B6 (Pyridoxine)37%Important for the normal function of enzymes and co-enzymes, which are needed to metabolize protein, carbohydrates and fats. Plus, it plays a critical role in the regulation of glycogen (stored carbohydrates) metabolism.

*Based on 2,000 calorie meal plan.

90,000 in lamb, pork, lamb or beef

Today, many people have begun to refuse to eat meat, citing the fact that it contains a lot of cholesterol and other harmful components.

Cholesterol is a biologically active substance belonging to the group of polyhydric alcohols, which is necessary for the full functioning of the body. Its deficiency leads to insufficient production of hormones by the endocrine glands, a deterioration in the emotional background, and a change in the structure of cell membranes.A high level of cholesterol in the blood inevitably leads to the development of such a dangerous ailment as atherosclerosis.

To maintain a normal concentration of plasma cholesterol, it is necessary to exclude sausages and smoked meats from the diet . But you don’t have to go to extremes and give up meat altogether. It is enough just to study the information in which meat has more cholesterol, and in which its amount is insignificant.

Cholesterol content in various types of meat

For a long time, meat products have been considered the most valuable source of nutrients necessary for human life.First of all, these products are a storehouse of animal protein, which plays the role of a building material for all cellular structures. Cholesterol is also present in meat, but its amount primarily depends on the type of product, as well as on how the animal was kept and fed throughout its life. From the point of view of organic chemistry, meat consists of the following components:

  • water component from 45 to 50%;
  • protein fraction from 16 to 21%;
  • 90 017 fats up to 45%;

  • mineral content from 0.5 to 1.4%;
  • B vitamins and other, enzymatic substances – depending on the grade

You should also pay attention to the fact that the chemical properties of meat by-products will differ slightly from muscle fibers.The meat of animals that lived in the wild has different chemical characteristics than those that were raised in households or farms.


There is an opinion that pork is considered the most harmful type of meat products due to its high cholesterol content. Is it so? In fact, the amount of this substance depends on the age characteristics of the pig, its mass, as well as the thickness of the body fat. 100 grams of tenderloin young pig contains no more than 40 mg of cholesterol.Tenderloin adult pigs contains about 75 mg of cholesterol per 100 grams.

Diet experts do not recommend eating pork for food for patients with digestive tract problems and people suffering from liver disease.

The situation with pork offal is somewhat different.

  • The richest in cholesterol is the pig brain , which contains about 2 g of the harmful substance per 100 grams of the product.
  • Liver and kidney contains 135 mg and 285 mg of cholesterol, respectively.
  • Pork tongue can be compared to piglet meat in terms of cholesterol content.


Beef meat has long been considered a dietary product. It is recommended for sick and weak people, nursing mothers, small children. Muscle flesh of calves has a pleasant taste, soft texture, rich in nutritional qualities, and is easily absorbed by the body. As for the meat of adult cows, it has a coarse fibrous texture, which somewhat impairs its digestibility.There are about 76 mg of cholesterol per 100 grams of beef (pulp). This is an average value, since the content of this substance depends on the age of the animal, as well as on the part of the body from which the meat products were obtained.

Beef offal is not only a storehouse of nutrients, but also cholesterol. Beef tongue per 100 g contains about 90 mg of cholesterol. As for the liver , there are more than 350 mg of harmful substance per 100 g of this product.

The method of heat treatment of products also affects the fat content.So frying is able to increase this indicator, and cooking , steam cooking or in the oven slightly lower it.


Meat of sheep and rams is famous for its unusual taste, which is not to the liking of every consumer. Meat contains a certain amount of cholesterol (97 mg per 100 UAH of the product). In addition, the product contains a substance – lecithin, which helps to reduce the concentration of serum cholesterol. Therefore, for persons suffering from lipid metabolism disorders, the choice of lamb is very acceptable.

A large amount of fatty polyhydric alcohol contains mutton fat tail, but the benefits and harms from it do not overlap. The fat tail contains Omega 3 fatty acids, which are indispensable for the reproductive health of the female and male organisms. The high content of vitamins allows you to maintain the normal functioning of internal organs, helps to improve the condition of the skin and their derivatives (nails, hair).

The harm of lamb fat tail fat consists in its high calorie content and cholesterol content.Its systematic use leads to a rapid set of extra pounds, to the formation of fatty plaques on the walls of blood vessels. Also, this product should be abandoned by persons suffering from diseases of the digestive tract (cholecystitis, pancreatitis, hepatitis).

Horse meat

Horse meat is a delicacy for the Slavic peoples. But for Asian cuisine, this is a completely familiar product. Horse meat is low in fat. There is only 65 mg of cholesterol per 100 g of horse meat.Therefore, the answer to the question: “Is it possible to eat horse meat with high cholesterol?” positive. Due to the content of many easily digestible proteins in horse products, its nutritional qualities are far superior to beef and pork.

Rabbit meat

Rabbit meat has the most delicate texture and pronounced nutritional properties. It is this variety that is considered ideal for a diet aimed at combating extra pounds. The content of cholesterol in rabbit meat is very insignificant – 40 mg per 100 g of product.Rabbit meat, when eaten, is absorbed by more than 80%, therefore it is recommended to be consumed by all categories of the population, including the elderly and young children.


Chicken is the leader in low cholesterol content . The white meat (chicken breast) of these birds contains 32 mg of the substance per 100 g, in the meat of the lower and upper extremities about 88 mg per 100 g. In addition to cholesterol, chicken contains a lot of protein and essential amino acids, which are necessary for the coordinated work of all organ systems.

Chicken liver contains cholesterol in significant quantities of 40 mg per 100 g of product, and how much of this substance is in chicken stomachs ? There are 212 mg of cholesterol per 100 g of chicken stomachs, which is almost half that in chicken liver. This suggests that people with hyperlipidemia should be very careful about eating chicken offal.

See also: Can you eat butter with high cholesterol?


Since ancient times, turkey meat has been considered a dietary product, therefore nutritionists recommend this product to be eaten by children, old people, women expecting a baby.The meat of this bird contains practically no fat. There are about 39 mg of cholesterol per 100 g of turkey. Despite this fact, turkey meat is an easily digestible and nutritious product. To minimize the calorie content of poultry, you should eat its meat, having previously removed the skin from it. So the content of cholesterol in it will be even less.

Duck and goose

Meat products obtained from ducks and geese have excellent taste. However, before you get a gastronomic pleasure, you should take into account the fact that the meat of these birds contains a large amount of fat.Even after removing the skin and cutting off all visible subcutaneous fat, it will not be possible to completely degrease the product. Duck and goose meat is rich in “internal” fat, which is located between the muscle fibers.

With regard to the content of cholesterol, about 90 mg of the substance per 100 g of goose. 100 g of duck meat accounts for at least 86 mg of cholesterol. Based on these indicators, it is better for persons suffering from fat metabolism disorders to refrain from eating meat products from these types of birds.

Cholesterol in meat: comparative table

Today it has become fashionable to give up meat because it contains cholesterol. Indeed, cholesterol-free meat is something of a series of fables. Some people are interested in the question: “There is more cholesterol in pork or beef, which is better to eat?” You can choose those varieties of meat products that have dietary properties. To do this, you need to familiarize yourself with the table showing the cholesterol content in meat products.

Meat type Cholesterol (mg) in 100 g of product
Pork (adult pigs) 75
Piglets 40
Beef (tenderloin) 76
Lamb 97
Horse meat 65
Rabbit meat 40
Chicken (breast) 32
Chicken (legs, wings) 88
Turkey 39
Duck 86
Goose 90

The table provides average values ​​that show which meat has the least cholesterol.Cholesterol content depends not only on the type of product, but also on the way it is prepared .

Should I give up meat with high cholesterol

In case of pathology of fat metabolism, accompanied by an increase in the concentration of serum cholesterol, doctors advise to change the diet, removing foods rich in cholesterol from it. Many patients believe that by giving up meat, the problem of high cholesterol can be solved quite quickly. Is it so?

Meat products – a source of fats, protein, other nutrients, enzymes, vitamins.Refusal from this product can provoke a violation of the physiological processes that are continuously occurring in the body. Often patients ask doctors questions: “What kind of meat can you eat with high cholesterol?”

Read also: Cholesterol content in different types of cheese

To normalize the level of plasma cholesterol, it is advisable to eat those meats that contain a minimum amount of fat and exogenous cholesterol (turkey, rabbit, chicken breast, lamb, piglet tenderloin, nutria meat).It must be remembered that the cholesterol content of meat depends on its variety and method of preparation.

Why vegetarians have high cholesterol

Vegetarians are people who have completely given up eating meat. Every person who has joined the ranks of vegetarians has their own reasons. Vegetarian food is predominantly plant-based, so exogenous cholesterol is not supplied with it. But it also happens that adherents of vegetarianism suffer from hypercholesterolemia.

In such people, an increase in the plasma level of cholesterol occurs against the background of a violation of the production of its endogenous form. Normally, the liver produces the amount of cholesterol the body needs, which is used for metabolic processes. With pathology of the liver tissue or genetic disorders, excessive secretion of this substance begins, which causes its high serum level.

See also: Fish with high cholesterol: what types can you eat?

Meat is a product of animal origin, containing a certain amount of cholesterol, as well as a lot of other substances necessary for the body.With hypercholesterolemia, you do not need to completely exclude it from the diet. You just need to choose those varieties that are suitable for nutrition at this stage.

90,000 100 g of meat per day. And forget about cholesterol – cardio.today

Meat is a product saturated with proteins, iron, phosphorus, amino acids, vitamins and other nutrients. Meat increases the level of hemoglobin in the blood, saturates the body and has many beneficial properties.

However, it is meat that is often associated with increased blood cholesterol levels. Yes, it can be deadly. But do not give up completely from meat!

For discussion of the topic, the project cardio.today chose as interlocutor a gastroenterologist of the highest category, the head of the department of the 4th city clinical hospital of Grodno, Elena Nikolaevna BOZHKO.

– Elena Nikolaevna, how do meat products affect the level of cholesterol in the blood?

– Cholesterol is found in almost any food.There are no products that do not contain it at all. High amounts of cholesterol are found in fatty meats. And in the fight to lower cholesterol levels, many have to give up some kind of food.

Meatless, but anemic

– Some in fear refuse meat altogether!

– I think people should eat meat. The main thing is to use it within reasonable limits. People are not herbivores, but mammals. Our digestive system is designed in such a way that both meat, dairy and plant foods are important to us.

In general, we just need fats, they contribute to the release of the required amount of bile. And cholesterol is excreted from the body with bile.

In addition, conscientious objection to meat products often leads to anemia. Proteins that we get from meat also improve the functioning of the nervous system.

– And if you try to replace meat with other products?

– In no other food can you find the amount of iron and protein found in meat.Of course, we can get protein by eating nuts and legumes, but this will not be enough to nourish the body with the necessary amount of trace elements.

The human body must be saturated with all products, and he cannot do without meat.

Photo from tailored-webdesign.com

“If you eat normally only before bedtime, then no pills will help you”

– What is the best time of the day to eat meat and how much?

– It is advisable for a person to eat 100 grams of meat per day, and better – at lunchtime, since this product is difficult to digest.

In the morning, we produce few enzymes for digesting food, since the body has just woken up. And in the evening, eating meat is stressful for the body, since the required amount of enzymes has already been consumed during the day. Therefore, the optimal, suitable time for eating meat is lunch.

– But sometimes there is no time for a full meal. Is it critical to eat that 100 gramme of meat for dinner?

– I often hear excuses: “We are not in time, we have work, and we can only eat in the evening.”I think this approach is completely wrong.

This is not a matter of time, but of indiscipline. At any job, you can find a 10-15 minute break for a good snack. If you eat normally only before bedtime, then no pills will help you. Proper nutrition is the key to health.

Both pork and lamb are useful

– Which meat is considered healthier?

– For people with high cholesterol levels, it is preferable to eat dietary, lean meat.These are pieces of meat without fatty layers.

I recommend eating chicken meat. The fats of this bird are unsaturated and do not raise blood cholesterol levels. Chicken meat contains a large amount of zinc, phosphorus, potassium. It is always used in the prevention of cardiovascular diseases.

Turkey meat is also a dietary product. It contains high quality protein and essential amino acids. Turkey has the same amount of phosphorus as fish.

Photo from the site jpghoto.ru

A dietary product that is easily assimilated by the body is rabbit meat.It is loaded with iron, phosphorus and potassium. However, we must admit that for our compatriots, rabbit meat is not an entirely economical option.

Lamb is also useful, it contains lecithin. This element contributes to the regulation of cholesterol in the body. However, mutton should not be overused, as it can lead to the development of atherosclerosis.

Pork can also be lean and easily digestible. But in this case, only that part of the meat that is separated from the fat is good – polandvica.Pork contains such important macronutrients as magnesium, potassium, iodine, zinc and others.

Attention: the highest cholesterol content is in offal! These include the liver, brains, kidneys, and other internal organs of animals.

– In what form is it better to eat meat? And what is better to combine it with?

– Healthy meat is meat that has been steamed, boiled or baked. It is better to combine it with plant foods, as it removes unnecessary cholesterol from the liver.

It is better not to fry meat, as it produces trans fats, which are even more dangerous than cholesterol.

Fast Food – Quick Death

– And what about such familiar food for us: sausages, sausages, smoked meats? Do we get with her all those useful substances that are found in natural meat?

– If we do receive it, then it is clearly not enough. First, when the meat is processed, it turns brown. And on the shelves in front of us are always pink, red meat products.Of course, for the sake of a beautiful look, they add chemistry.

Therefore, I think: if you really eat meat, you should give preference to a natural product.

Photo from images.ua.prom.st

If we talk about the amount of cholesterol in sausages, then the largest amount is in liver sausage, the smallest in boiled doctor’s sausage.

In my opinion, fast foods, pates, smoked products are a deception for our body. After all, it is not for nothing that the people say: “Fast food – quick death.”Therefore, it is better to cook the meat yourself.

Meat menu with high cholesterol

– Finally, please, some tips on how to compose your diet for the week.

– When compiling a diet, proceed from what you personally can eat and what you cannot.

People with high cholesterol levels prefer to eat lean meat. If there is a layer in the meat, it is better to get rid of it.

Avoid offal, fatty cuts of meat.Give up ribs, bacon, duck, hamburgers, sausages, smoked meats.

Meat is best cooked, stewed or baked. Give preference to chicken and turkey meat (you can eat it often), as well as lean beef. Indulge in lamb and pork occasionally. And choose the meat of young animals.

Main article photo – from ozonnews.com

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Table of cholesterol content in food

Cholesterol is a natural fatty (lipophilic) alcohol contained in the cell membranes of all animal organisms (except for non-nuclear organisms).Cholesterol is a valuable element of cell membranes, without it cells cannot exist, therefore there is a lot of cholesterol in the human body.

Good and bad cholesterol

There are two types of cholesterol – “good” and “bad”. LDL or low density lipoprotein is called “bad” cholesterol. High-density lipoprotein or HDL is called “good” cholesterol.

The calculation of the total finding of cholesterol in the blood is based on a blood test.If a lot of “bad” cholesterol is in the blood, it will slowly accumulate on the inner walls of the arteries. Along with other substances, so-called plaques will be created, narrowing the arteries and making them less flexible. This disease is called atherosclerosis.

Blocked arteries with plaque can cause a stroke or heart attack. On average, 25-33% of cholesterol is transported by HDL or “good” lipoproteins. The high HDL level protects against heart attacks. Low HDL levels (below 40 mg / dL) increase the risk of heart disease.

Table. Cholesterol content in products

Product, 100 g

Cholesterol, mg

Boiled lamb


Lamb without visible fat


Lean beef (veal)


Boiled beef without fat


Goose with skin


Yolk of one egg


Chicken stomach


Lamb fat 1 tspl.


Lamb fat 100 g


Beef fat


Beef fat 1 tsp


Pork fat 1 tspl.


Pork fat 100 g






Kefir 1%


Boiled sausage


Fat boiled sausage


Raw smoked sausage




Skinless chicken white meat


Skinless Chicken Dark Meat


Mayonnaise 1 tspl. 4 g






Milk 3%


Milk 6%


Milk 2% fat


Ice cream


Ice cream creamy


Ice cream sundae


Calf liver


Cream cake




Low-fat fish (approx. 2% fat)


Medium fat fish (approx 12% fat)


Pork chop


Edged pork


Cream 20% fat, 1 tspl. – 5g




Butter, ghee


Butter 1 tspl.


Sour cream 10%


Sour cream 30% 1 tsp – 11 g


Horse mackerel


Processed cheese


Pickled cheese (Adyghe, feta cheese), 100 g


Pickled cheese (Adyghe, feta cheese), 25 g


Hard cheese


Hard cheese (30% fat), 100 g


Hard cheese (30% fat), 25 g


Cottage cheese 18%


Curd 8%


Fat cottage cheese


Fat-free cottage cheese




Cod, navaga, hake, pike perch




Duck with skin




Egg white


Norms of content of cholesterol in blood:

Optimal blood cholesterol level: less than 5 mmol / L

Slightly high blood cholesterol: between 5 and 6.4 mmol / L

Moderately high blood cholesterol: between 6.5 and 7.8 mmol / L

Very high blood cholesterol: above 7.8 mmol / L


Other news in this section:

Cholesterol in food | Magic Food.ru

How much cholesterol is in food? Why is it important to know how many bacon and eggs you can eat per week?

The content of cholesterol in food affects the level of cholesterol in the blood. Today, the recommendation to control both has become a common place, since “bad” cholesterol fractions pose risks to the health of the heart and blood vessels. But how to reduce? How much cholesterol is recommended for a healthy person, are there such norms?

Yes, there are norms.The American Heart Association recommends that a person should not consume more than 300 mg of cholesterol per day to maximize their chances of a long life. Healthy menu makers in the US and Europe make sure to keep this figure in mind.

  • To maintain health, it is recommended to consume no more than 300 mg of cholesterol per day!

Cholesterol in plant foods

See also: Cholesterol-lowering foods

Cholesterol can be found in animal products.Plants have no cholesterol. They contain its analogue sitosterol, which not only does not have a harmful atherogenic effect, but, on the contrary, normalizes lipid metabolism. Once in the intestine, plant sterols form complexes with cholesterol, which do not dissolve, but are excreted from the body.

Cholesterol in animal products

The modern view of cholesterol is controversial. On the one hand, it is he who is considered the main cause of atherosclerosis, and therefore cholesterol in food must be carefully calculated.On the other hand, there is a point of view that it is not so much cholesterol itself that is dangerous, but the nature of the fats with which it is supplied. We are talking, in particular, about saturated, “bad” fats. For example, beef cholesterol (which is solid saturated fat) is harmful, and fish cholesterol (high in unsaturated, low in saturated fat) is harmless.

See also : Good and bad fats

Cholesterol in meat

Most of all cholesterol is found in the brain (800-2200 mg per 100 g) and kidneys (300-850 mg).

Further, the cholesterol content in meat goes down: beef liver, offal in general (including chicken giblets), pork, beef, horse meat, lamb, rabbit and poultry.

The safest meat belongs to dairy lambs. Less cholesterol in chickens and turkey is preferred over chicken.

Of the sausages, the most cholesterol is found in liverwort (150-200 mg), less in boiled doctor’s sausage (40 mg).

  • You can eat often : Chickens and turkeys (light meat, skinless)
  • Can be eaten occasionally: lean beef, tenderloin, fillet, lamb, pork or veal, chicken (dark meat, legs), meat sauces
  • You can rarely eat : beef (fatty and coarse parts), ribs, lard, duck, hamburgers, sausages, offal, smoked meats.

Cholesterol in eggs

One egg (yolk) contains 213 mg of cholesterol. This is 71% of the recommended intake of cholesterol for an adult. Protein contains no cholesterol at all. By the way, quail eggs in this sense are no different from chicken eggs.

  • Eat frequent: egg whites (2 per day), egg substitutes
  • Can be eaten occasionally : Whole egg (maximum 3 per week, including in baked goods)
  • Can be eaten rarely : eggnog, eggs Benedict

See also:

Cholesterol in fish and seafood

Some seafood, such as shrimp and lobster, are high in cholesterol.Four large shrimp, for example, has 43 mg of cholesterol. And 100 g of lobster (crayfish) – 72 mg of cholesterol.

As for fish, it should be assessed not so much by the content of cholesterol as by the composition of fats. The most valuable are fatty fish from cold seas – salmon, tuna, etc.

See also: Fish for coronary heart disease

  • Can be eaten frequently: cod, salmon, crab, haddock, halibut, flounder, sea bass, trout, scallop.
  • You can eat sometimes : oysters, herring, lobsters, mackerel, canned tuna (in its own juice)
  • Can be eaten rarely : caviar, breaded fish sticks, shrimps, squid, sardines in oil, tuna in oil

Cholesterol in butter and other dairy products

Be careful with cooking oils. One tablespoon of butter contains 31 mg of cholesterol.

One cup of whole milk equals 24 mg of cholesterol, and milk yogurt from whole milk equals 30 mg of cholesterol.Meanwhile, 100 grams of low-fat cottage cheese and yogurt contains 1 mg of cholesterol, and 1% kefir – 3.2 mg.

  • You can eat often : skim milk, yoghurt, kefir, cottage cheese, low-fat cheese.
  • You can sometimes eat : dairy products with a low fat content (1-1.5%), Parmesan, Ricotta and Mozzarella cheeses (low fat).
  • You can rarely eat : whole cow’s milk, condensed milk, goat’s milk, sour cream, cream, butter, cream cheese, Dor blue, Feta, Gouda, Gruyere.

Pork tenderloin – description, composition, calorie content and nutritional value

198 kilocalories

Pork tenderloin is the most valuable part of domestic pig carcass eaten. Located in the lumbar region. During the life of the animal, it practically does not receive physical activity, therefore, when cooked, it is soft and very delicate in taste.

Caloric value

100 grams of fresh pork tenderloin contains about 198 kcal.


The chemical composition of pork tenderloin is characterized by a high content of proteins, fats, ash, vitamins (A, B1, B3, B5, B9, B12, C), macro- (potassium, calcium, magnesium, sodium, phosphorus) and microelements (iron, manganese , copper, zinc, selenium).

How to prepare and serve

Pork tenderloin is eaten stewed, fried and boiled. However, most often this part of the animal’s carcass is fried. Stewing and boiling pork tenderloin is considered irrational due to its high cost.Typically, it is cut across the grain in small pieces, which are then fried or baked. In most cases, pork tenderloin is used to prepare chops, schnitzels, roasts and escalope, less often soups. Served with vegetables. Most often these are potatoes, cabbage or legumes fried, boiled or stewed.


Pork tenderloin, like other parts of domestic pig carcasses, goes well with most popular food products, in particular with vegetables (potatoes, cabbage, legumes), fruits, berries, mushrooms, sweet and sour and spicy sauces, cheese, nuts, honey …

How to choose

When choosing pork, you should pay attention to the color of the pulp. It should be neither too dark nor too light. The dark color indicates that the meat was taken from an elderly animal and after cooking it will become tough and tasteless. In turn, the excessively light color of the pulp indicates that hormonal preparations were actively used when growing the animal. Therefore, the most preferred choice is the meat of a young animal, the flesh of which is colored in dull shades of red.In this case, the fatty layers should be barely distinguishable and painted white.


Fresh pork should be stored in the refrigerator and eaten within 5-7 days. At the same time, it is not recommended to use sealed containers for storage. To preserve fresh pork for a longer period (up to a year), it can be frozen. It is extremely important to ensure compliance with the temperature regime (not higher than minus 18 degrees Celsius).

Useful properties

Even after prolonged heat treatment, pork tenderloin retains a significant part of its original nutritional value, which is due to the presence of a large number of various biologically active substances in its composition.However, its beneficial properties can only appear when this food is consumed in moderation. In particular, its regular use reduces nervous excitability, stimulates the processes of hematopoiesis, metabolism, the formation of bone and muscle tissue, and also helps to reduce the level of cholesterol in the blood, improves the functioning of the heart, blood vessels and the gastrointestinal tract.

Use restrictions

Individual intolerance, tendency to allergic reactions, the need for mandatory heat treatment at a temperature of at least 75 degrees Celsius, diseases of the cardiovascular system (use in limited quantities).

Pork tenderloin: composition, calorie content and nutritional value per 100 g



General information

Water 66.92 g

Energy value 198 kcal

Energy 828 kJ

Proteins 19.74 g

Fats 12.58 g

Inorganic substances 0.96 g

Minerals Calcium, Ca 18 mg

Iron, Fe 0.79 mg

Magnesium, Mg 21 mg

Phosphorus, P 197 mg

Potassium, K 356 mg

Sodium, Na 50 mg

Zinc, Zn 1.74 mg

Copper, Cu 0.056 mg

Manganese, Mn 0.011 mg

Selenium, Se 33.2 μg


Vitamin C 0.6 mg

Thiamine 0.901 mg

Riboflavin 0.248 mg Nicotinic acid 40002 , 58 mg

Pantothenic acid 0.723 mg

Vitamin B-6 0.472 mg

Folate, total 1 μg

Folic acid, food grade 1 μg

Folic acid, DFE 1 μg

Choline, total 69.7 mg

Betaine 3.2 mg

Vitamin B-12 0.53 μg

Vitamin A, RAE 2 μg

Retinol 2 μg

Vitamin A, IU 7 IU

Vitamin E (alpha-tocopherol) 0.21 mg

Tocopherol, gamma 0.04 mg

Tocotrienol, alpha 0.01 mg

Vitamin D (D2 + D3) 0.5 μg

Vitamin D3 (cholecalciferol) 0.5 μg

Vitamin D 21 IU


Saturated fatty acids 4, 36 g

10: 0 0.01 g

12: 0 0.01 g

14: 0 0.16 g

16: 0 2.72 g

18: 0 1.42 g

Fatty acids, monounsaturated 5.61 g

16: 1 undifferentiated 0.36 g

18: 1 undifferentiated 5.14 g

20: 1 0.09 g

Fatty acids, polyunsaturated 1.34 g

18: 2 undifferentiated 1.11 g

18: 3 undifferentiated 0.09 g

20: 4 undifferentiated 0.08 g

Cholesterol 63 mg

Amino acids

Tryptophan 0.244 g

Threonine 0.891 g

Isoleucine 0.91 g

Leucine 1.572 g

Lysine 1.766 g

Methionine 0.514 g

Cystine 0.248 g

Phenylalanine 0.785 g

Tyrosine3 0.62000 galine 9000 g

Histidine 0.77 g

Alanine 1.158 g

Aspartic acid 1.814 g

Glutamic acid 3.044 g

Glycine 1.019 g

Proline 0.838 g

Serine 0.815 g

Original recipes with photo:

Pork chop – how to cook correctly, the benefits and harms

Calories: 135 kcal.

Caloric value Pork chop:
Proteins: 16 g.
Fats: 8 g.
Carbohydrates: 0 g.


Pork chop is a portion of lumbar pork meat that is usually fried or roasted. Within the framework of this article, we will try to tell you about this product in as much detail as possible.

On the loin, the presence of a layer of fat no more than 5 millimeters is permissible. In the meat processing industry, this product is prepared by cooking in a special chamber and further baking.In addition, manufacturers produce dry-cured or uncooked smoked carbonates. Unscrupulous manufacturers put soy protein into cheap varieties of loin. In order to increase the mass, the carbonate is pumped with plain water. Varieties of pork chops, which are obtained by modern meat processing technology, are referred to as meat delicacies.

An interesting fact is that there are approximately 500 million pigs worldwide. Thus, for every twelfth person, there is only 1 animal.Scientists have proven that this type of meat has been consumed since the Stone Age. In medieval Europe, the main food of the peasants was pork. Pork is consumed the most in China.

In the cuisine of the peoples of Belgium and France, there is a meat delicacy called “Flemish carbonade” or “carbonado”. This treat is made from pieces of pork loin stewed in a beer-based sauce.

The product owes its name to a special ancient method in which the meat was stewed with steam or warm air, which is necessary for the technological process of preparing the product.At that time, coals were used to create the required temperature. Also, a prerequisite for the manufacture of such products is a certain type of meat that can be cooked quite quickly. For this reason, you can make chops from pork or veal tenderloin, as well as pork.

Regardless of the type of meat, the raw product must first be cleaned of the hymen, without cutting off the layer of fat. After that, manufacturers roll the meat tightly in a powdery composition or cover it with a thin cloth soaked in salted emulsion or flour.Also in the impregnation there are various spices, minerals in the form of saltpeter and food dyes. In order for the described product to boil as best as possible, it must be given the desired shape in the form of an elongated cylinder or bar, which corresponds to the size and section of the natural tenderloin. In the case of preparation of carbonade from other parts of the pork carcass, it is called the “neck part”.

The loin also includes the neck, fillets, meat on the bone and the back of a pig carcass. To be precise, pork chop consists of two muscles running parallel to the spine from the neck to the tail.In this part of the carcass, the finished product is very nutritious, unlike other places. Culinary experts from all over the world prepare various dishes from these products. But these products remain the most demanded in England, USA, Czech Republic and Germany.

More information about what the described food product consists of and what its beneficial properties are, can be obtained in the next section.

Composition and useful properties of pork carbonade

Many users of the World Wide Web are interested in the question of what such a tasty treat consists of and what properties it has.This will be discussed in this section.

For those who regularly monitor their figure and are interested in the number of calories in a dish, we inform you that there are 301 kilocalories in boneless pork loin per 100 grams of product.

The meat of this part of the carcass contains a rich multivitamin composition, which contains B vitamins, micro- and macroelements in the form of phosphorus, zinc, magnesium, potassium, cobalt, iron, iodine, copper, nickel, fluorine and boron.

For a long time, there have been disputes about the benefits or harms of finished products from pork meat for the human body.One thing is clear that it is still not worthwhile to completely abandon the described meat products, since a complete renunciation of pork meat will entail the loss of the necessary vitamins and proteins of animal origin by the body. Plus, the meat-based treats are quite tasty.

Some people adore this type of product so much that they cannot imagine life without a portion of fragrant and tasty pork. If the delicacy is properly prepared, then this delicacy will be the supplier of the necessary proteins for the normal functioning of human organs.Although, regarding the use of pork in food, a huge number of all kinds of legends, including contradictory ones, have been compiled.

The chemical properties and nutritional value of smoked pork carbonade are directly influenced by the part of the animal carcass from which the product was made.

Pork is divided into 2 types of meat:

  1. Greasy. This includes the neck of the pork carcass, as well as the legs, shank and drumsticks.
  2. Non-greasy. This includes ham, brisket, loin and shoulder.

Pork meat is usually divided into varieties, each of which is influenced by the sex and age of the animal. The meat of a pig is much softer than that of a boar. This circumstance is explained by the fact that there are thin fibers on the muscles of female pigs. The older the animal is, the harder its meat with a thick layer of fat will be.

Pork contains a huge amount of vitamins, protein and minerals. Lean Bits contain ¼ of the protein with reduced fat content. In meat with a layer of lard and pork of the 2nd grade, the fat composition increases by 15%.

100 grams of fresh product contains:

  • proteins – 20 grams;
  • fat – 30 grams;
  • carbohydrates – 0.2 grams;
  • water – 52 grams.

In addition, pork contains 70 to 90 milligrams of cholesterol per 100 grams of fresh product, despite the popular belief that meat contains less steroid than chicken eggs and butter. Boiled meat contains a minimal amount of saturated fat.Based on the chemical composition of pig meat, the following beneficial properties can be distinguished:

  1. The presence of amino acids. Because lean pork tenderloin contains these essential organic compounds, this meat can be consumed regularly to replenish protein deficiencies and maintain normal body functions. It is very useful to eat pork for people involved in sports and leading an active lifestyle, as dishes from this type of meat help to build muscle.
  2. Presence of vitamins.Thanks to the B vitamins, which are responsible for the growth and renewal of muscles and tissues, metabolism is regulated and the normal functioning of the nervous system and blood flow is ensured.
  3. Presence of trace elements and antioxidants. Thanks to zinc and selenium, which control the production of testosterone, pork consumption can have a positive effect on men’s health by maintaining potency.
  4. Normal cholesterol levels. If you eat pork in small quantities, then you can keep the level of dangerous cholesterol unchanged.The body assimilates lard much easier than other animal fat. After consuming salted lard, in very rare cases, intestinal upset occurred.
  5. Indicated during pregnancy. This meat in moderation can be safely eaten by pregnant women. Thanks to the amino acids contained in pork meat, the inclusion of pork in the diet of the expectant mother can have a positive effect on the development of the fetus.
  6. Stimulation of lactation. It was noticed that if you eat boiled pork knuckle, then a nursing mother can increase lactation.If a nursing woman does not have enough milk, then doctors recommend eating jellied meat 2 times in 7 days, but you can only eat it after the child is 3 months old.

Health professionals say that if you consume low-fat tenderloin (boiled, stewed or baked) in sufficient quantities, which does not exceed 200 grams per day, then this will not cause much harm to the body, but rather the opposite. Moreover, the figure will not be spoiled (the exception is the regular use of fried pork).

Unlike beef or chicken, pork is a nutritious and healthy type of meat. 1 piece of fresh tenderloin weighing 200 grams will provide the body’s daily need for proteins and B vitamins, as well as trace elements. If you eat a moderate amount of this product, then it will not bring significant harm to the body.

How to select and store?

To enjoy the delicious taste of juicy carbonade for as long as possible, it is worth knowing how to choose and store the product at home.In this section, we will reveal some secrets regarding these issues.

First of all, all chilled products sold in markets and in supermarkets must be supplied with the necessary accompanying documentation. It includes a veterinary certificate and a certificate of product quality with a wet seal, stamp and date of the day on which the food was delivered.

If you buy meat or smoked pork products in spontaneous markets without the necessary documents, then such “savings” can cost you dearly.

How to choose the right fresh, chilled meat:

  • for quality products, the shade ranges from pink to light red, which does not have iridescent overflows;
  • No liquid drips from the meat and no puddles form around the fresh product;
  • pork does not emit an unpleasant odor;
  • a piece of meat is dense in structure, but when you press your fingers on the surface of the pork, it easily returns to its original position;
  • The presence of white lard.

The ideal piece of chilled pork is one with roughly the same amount of muscle and fat. The very dark color of the meat indicates that the animal was not young. The shade of frozen meat is generally lighter than a chilled piece of carbonade.

If you want to cook pork chop with your own hands at home, then purchase steamed young pork, as the finished dish will be more juicy.

Store chilled meat only in the refrigerator, placing it in a container with a lid, for a period not exceeding 5 days, or in a freezer in a plastic bag for about three months.

Culinary use

Pig meat is widely used in the culinary arts of various peoples all over the world. It is boiled, stewed, baked, fried or eaten as sausages, ham or various smoked meats. Moreover, pork carbonade can be used to make delicious soup, cheese canelles, bake in the oven with mustard sauce on an onion pillow, in foil or in a sleeve. There are a lot of options for cooking dishes with smoked pork. It is not at all necessary to bake fresh meat in the oven for juicy and tasty homemade pork chops to come out.A frying pan or slow cooker can help.

Separate parts of the animal’s carcass are used for semi-finished products that are suitable for some particular dishes, namely:

  • tenderloin, which is intended for baking and frying;
  • back, from which the escalope is made;
  • neck and ham, which are very good for barbecue;
  • Shoulder, neck and pulp, suitable for grilling and goulash;
  • ham or chop;
  • shank, without which no jellied meat or pork-based jellied dish is complete;
  • head and neck pieces that are great for making pâtés.

From juicy and tender fresh carbonade, rich in vitamins, proteins and microelements, you can bring to life more than one dish. Experienced hostesses now and then share recipes with photos, thanks to which you can easily bake carbonade yourself, no worse than at a meat processing plant. The finished treat has a rich taste and deep aroma. It can act as an independent dish or as a basis for other culinary masterpieces. In any case, to be sure of this, you need to cook the described dish with your own hands at least once.

It just so happened that the loin in cooking is used mainly for baking, although this is not the only way to prepare it. This part of the carcass can be used instead of the calorizer and baked with various spices and seasonings in a baking sleeve or food foil. Alternatively, fresh pork chops can be fried in a skillet as a roast or on a cutlet-shaped grill rack. The finished dish goes well with fried or boiled potatoes, grilled or fresh vegetables, with pasta, buckwheat and rice.

Pork carbonate is ideal for preparing schnitzels, roasts, kebabs and chops. Loin dishes baked in the oven, cooked whole and seasoned with a large number of spices and spices come out no worse.

Pig loin is classified as the first grade meat. It is appreciated most of all for the fact that this boneless meat has exceptional taste and nutritional properties. After a certain technological process, pork chop becomes a real delicacy.After salting and canning, the loin acquires an amazing smell and delicate taste, for which many gourmets love it.

Contraindications and harm

Despite the numerous useful properties that these products are endowed with, the inclusion of pork loin in the diet in some cases may have contraindications for use, non-observance of which can harm health.

Who should not use this product:

  1. Individuals with individual intolerance to the components contained in the product.These categories of people need to consult with their doctor about the possibility of eating pork products. If the doctor recommended eating this type of meat as little as possible, then it is advisable to subject it to prolonged heat treatment or completely exclude it from the usual diet.
  2. Small children and allergy sufferers. In some cases, there are episodes of the appearance of allergic reactions in babies after eating dishes such as pork cutlets or kebabs. Symptoms can be skin rashes on the face or a runny nose, which will make themselves felt after some time.Pork chop should not be fed to a child under 8 months of age. The children’s menu should contain exclusively high-quality and fresh varieties of lean meat. When preparing a pork dish for a child, it is necessary to increase the cooking time and temperature processing. If one of the allergens gets into the body of an allergic person in a large dose, then in some cases the patient may experience anaphylactic shock.
  3. Persons who have been diagnosed with renal failure, liver disease, gastritis, accompanied by an increased level of acidity.These categories of persons should be especially careful to eat this delicacy. If the doctor does not recommend including such dishes in the diet, then it is better to refuse them.
  4. People with cardiovascular disease and overweight. The listed categories of persons should eat only the cut of low-fat varieties. Bacon, brisket and other products should be completely discarded.

If pork is improperly cooked or consumed too much, it can cause damage to health.

It consists of the following:

  1. There is an assumption that with frequent consumption of pork and smoked meats, you can get colon cancer. During heat treatment, heterocyclic organic compounds are released from pig meat, which have carcinogenic properties. It is believed that there are many more transgenes in fried meat. With the regular use of these products in large quantities, the chances of oncological diseases increase.
  2. Fresh meat can contain various parasites in the form of pork tapeworm, Toxoplasma or Trichomonelas, which multiply in the muscles and tissues of the animal. Inadequate sanitary quality control and the consumption of undercooked or raw meat entail the risks of infection of a healthy person with worms.
  3. The presence of harmful substances in smoked meats (antibiotics, tranquilizers, steroids and pesticides) also negatively affects human health. The listed substances enter the animal’s body due to non-observance of the necessary sanitary standards during livestock breeding.

The listed misfortunes can be avoided. To maintain health, you need to eat pork in moderation. It is very important to purchase only high-quality products and to carry out proper heat treatment when preparing food.

How to prepare a meat product?

To please your loved ones with homemade pork chops, you need to know how to properly prepare a meat product. In this section, we will reveal to you little tricks, thanks to which you can concoct such a masterpiece at home, from which the family will be delighted.

Next, we will consider the technological process of making carbonade in Flemish. It is necessary to purchase the freshest pork tenderloin and cut along the muscle fibers into several pieces. Next, each element must be carefully beaten off on both sides, and then fried in a pan with the addition of oil. It is also necessary to chop vegetables (onions and carrots), celery or parsley roots and send them for frying in a pan where pork was previously cooked. Then the vegetables should be laid out, and first the meat, then the vegetable mixture, should be sent to the frying container.Pour the ingredients on top with beer so that it completely covers the pieces with meat. Next, the dish must be salt to taste, add spices (bay leaves, peppercorns, pork spices or others to taste). All components must be simmered over low heat until tender. If necessary, add some beer, which will evaporate.

It is not difficult to prepare pork carbonate in foil. It is being prepared as follows. It is necessary to thoroughly wash the meat and clean it of hymen and excess fat.Then you should cut a few cloves of garlic longitudinally and stuff the tenderloin with them from different sides. After that, you need to rub the meat with salt, olive oil and spices to taste, and then leave the carbonade to marinate for two hours. After that, a piece of marinated meat must be wrapped in two layers of foil and sent to a baking container. In the meantime, preheat the oven to 200 ° C and bake the product for 50 minutes. The finished dish should be left in foil until it cools down.After that, you can carefully unfold the foil, transfer the loin to a plate and serve.

The meat in the sleeve is prepared as follows. The washed piece of tenderloin is rubbed on both sides with salt and spices (allspice, curry and suneli hops), and then put the pork in the baking sleeve. Several bay leaves are laid on top of the meat, and then a sleeve is tied on both sides. It is necessary to make several punctures in the sleeve with a knife so that excess moisture and steam can evaporate unhindered.Then the pork piece should be placed in a mold and sent to bake in an oven heated to 200 ° C for 1 hour. After that, the baking container must be removed, carefully cut the sleeve from above and remove the chop. The finished cooled dish can be cut into portions and served with vegetables, potato garnishes, salads and herbs.

As you can see, you don’t need to be a restaurant chef to make pork chop. It is enough to purchase a quality piece of meat and cook it according to the recipe.Enjoy cooking!

Product photos

Cooking recipes with photo

Meat chips

1100 min.

Cheese chips

10 min.

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Meat Calorie Table – Bonduelle

Meat is a food group that is a source of protein with high nutritional value and mineral components such as iron, phosphorus, sulfur, magnesium, as well as vitamins PP, B 2 and B 1 .Lean meat is the mainstay of a protein diet. However, meat contains saturated fatty acids, which increase serum cholesterol levels and contribute to coronary heart disease.

Meat calories
Product Number Energy value (kcal) Proteins (g) Fat (g) Carbohydrates (g)
Boiled lamb 100 g 243 22.0 17.2 0.0
Braised lamb, canned 100 g 191 17.4 13.4 0.2
Lamb, shoulder 100 g 284 15.6 25.0 0.0
Lamb, ham 100 g 232 18.0 18.0 0.0
Beef Stroganoff 100 g 220 19.5 14.3 3.7
Beef steamed meatballs 100 g 194 14.0 11.6 8.2
Beef steak 100 g 214 28.8 11.0 0.0
Special ham, canned 100 g 126 17.6 6.2 0.0
Udder 100 g 173 12.3 13.7 0.0
Boiled beef 100 g 254 25.8 16.8 0.0
Boiled beef in its own juice, canned 100 g 214 15.4 16.9 0.0
Braised beef, canned 100 g 220 16.8 17.0 0.2
Beef, brisket 100 g 217 19.3 15.7 0.0
Beef, roast 100 g 117 20.9 3.6 0.0
Beef, chop 100 g 157 16.7 10.1 0.0
Beef, roast beef 100 g 152 21.5 7.3 0.0
Beef, sirloin 100 g 113 20.1 3.5 0.0
Lamb goulash, canned 100 g 213 14.2 15.6 3.9
Beef goulash 100 g 148 14.0 9.2 2.6
Beef goulash, canned 100 g 212 16.8 14.3 3.9
Pork goulash, canned 100 g 333 13.1 29.4 3.9
Roast loin 100 g 291 30.4 18.7 0.7
Tourist breakfast (lamb), canned food 100 g 210 18.0 15.2 0.2
Tourist breakfast (beef), canned food 100 g 217 20.5 14.9 0.2
Tourist breakfast (pork), canned food 100 g 347 16.9 31.0 0.2
Horse meat 100 g 121 20.9 4.1 0.0
Beef cutlets 100 g 220 14.6 11.8 13.6
Pork cutlets 100 g 340 10.6 26.8 13.6
Veal cutlets, breaded 100 g 365 27.1 21.3 17.4
Roasted rabbit 100 g 233 25.0 14.8 0.0
Boiled rabbit 100 g 204 24.6 11.7 0.0
Beef brains 100 g 124 11.7 8.6 0.0
Meat in white sauce (beef), canned 100 g 220 18.0 14.8 3.6
Rabbit 100 g 156 21.0 8.0 0.0
Olenina 100 g 125 21.0 4.5 0.0
Venison of the 1st category 100 g 155 19.5 8.5 0.0
Meat pate (beef), canned food 100 g 275 16.1 23.3 0.4
Liver paste, canned 100 g 301 11.6 28.1 3.4
Lamb liver 100 g 101 18.7 2.9 0.0
Beef liver 100 g 125 20.0 3.1 4.0
Pork liver 100 g 130 22.0 3.4 2.6
Veal liver 100 g 124 19.2 3.3 4.1
Lamb kidney 100 g 77 13.6 2.5 0.0
Beef kidney 100 g 86 15.2 2.8 0.0
Pork kidneys 100 g 102 16.8 3.8 0.0
Chopped minced meat cutlets, assorted 100 g 284 13.0 21.1 11.8
Chopped veal meatballs 100 g 250 16.2 14.6 14.3
Chopped minced meatballs assorted 100 g 272 13.5 17.5 15.9
Salo 100 g 797 2.4 89.0 0.0
Fatty pork, canned 100 g 486 11.5 48.9 0.0
Boiled pork 100 g 364 22.6 30.0 3.1
Braised pork 100 g 225 11.4 19.8 1.2
Braised pork, canned 100 g 349 14.9 32.2 0.2
Pork, brisket with bone 100 g 174 21.0 10.0 0.0
Pork, shoulder 100 g 257 16.0 21.7 0.0
Pork, ham 100 g 261 18.0 21.3 0.0
Pork, neck 100 g 267 16.1 22.8 0.0
Pork, dewlap 100 g 630 7.4 67.8 0.0
Breaded pork chops 100 g 351 19.0 24.1 15.9
Lamb hearts 100 g 82 13.5 2.5 0.0
Beef hearts 100 g 96 16.0 3.5 0.0
Pork hearts 100 g 165 16.9 4.8 0.0
Beef leg jelly 100 g 60 6.0 4.0 0.0
Boiled veal 100 g 131 30.7 0.9 0.0
Veal, shoulder 100 g 106 19.9 2.8 0.0
Veal, pulp 100 g 105 20.5 2.4 0.0
Veal, ham 100 g 108 19.9 3.1 0.0
Braised pork ribs 100 g 210 7.9 19.2 2.2
Wild duck 100 g 121 22.7 3.1 0.5
Pork skewers 100 g 324 26.5 23.1 0.0
Beef schnitzel 100 g 338 17.6 25.1 10.2
Pork schnitzel 100 g 400 18.8 32.1 9.8
Pork Escalope 100 g 472 21.7 42.7 1.5
Beef tongue 100 g 146 12.2 10.9 0.0
Beef tongue in jelly 100 g 212 22.4 13.6 2.4
Pork tongue 100 g 165 16.5 11.1 0.0

Meat – nutritional values ​​and effects on human health

Pork contains more vitamin B than all other types of meat 1 , which is needed for the correct metabolism of carbohydrates and for the proper functioning of the nervous system.It should be consumed in limited quantities – it belongs to the group of red meat, which contains a large amount of fat.

Beef is a rich source of vitamin B 12 , which is essential for the growth of all cells in the body. Beef also contains a lot of iron and zinc. Just like pork, beef should be eaten occasionally.

Game is meat obtained from slaughtered wild animals approved for consumption by the veterinary service.It is characterized by a low fat content and high taste.

Rabbits is a very valuable meat with a high protein content – over 20%, and a low fat content (3-5%). In addition, this meat is rich in minerals (salt, iron, calcium and phosphorus), vitamins (especially of the B group) and trace elements (copper, cobalt and zinc). An additional very important property of rabbit meat is the high digestibility of its protein by the human body – about 90%. It is also worth noting the low cholesterol content of rabbit meat, which is why it is suitable for this reason for people who are at risk of circulatory system diseases.

Recommended storage method

Store washed and well-dried raw meat in the refrigerator in containers specially designed for this purpose. Meat, cut into small pieces and placed in plastic bags, can be stored in the freezer for about 2-3 months.