A single serving of a large lean pork steak or cutlet (yield after cooking, bone and fat removed) contains 363 calories. This high-protein meat is a delicious and nutritious addition to any meal.
Not only is pork packed with protein, but it also contains many essential vitamins and minerals. A 3-ounce (85 grams) serving of lean pork contains approximately 22 grams of protein, 2.3 mg of iron, and 0.1 mg of thiamine. Additionally, pork is a good source of vitamin B6 and zinc which help to support a healthy immune system.
In this article, we'll explore the nutritional content and health benefits of lean pork, cooking methods, serving suggestions, as well as potential risks associated with eating too much pork.
Calorie Count
A large lean pork steak or cutlet (yield after cooking, bone and fat removed) contains approximately 363 calories. If you're looking to maintain or lose weight, it's important to be mindful of the caloric content of the foods you eat. Enjoying pork as part of a balanced diet can be a healthy way to fuel your body.
Protein Content
Lean pork is a rich source of protein, with a 3-ounce serving of pork containing approximately 22 grams of protein. Protein is essential for building and repairing muscle tissue, supporting a healthy immune system, and promoting healthy bones. Incorporating lean pork into your meals can help you meet your daily protein requirements and support overall health.
Fat Content
Pork is higher in fat than other lean proteins like chicken or fish. However, by choosing lean cuts and trimming visible fat, you can enjoy pork as part of a balanced diet. A 3-ounce serving of lean pork contains approximately 2.9 grams of fat, with only 1 gram being saturated. Be mindful of portion sizes and pair pork with plenty of vegetables and whole grains for a well-rounded meal.
Vitamins and Minerals
In addition to its high protein content, lean pork contains a number of essential vitamins and minerals. A 3-ounce serving of pork provides about 5% of your daily recommended intake of potassium, 6% of your daily recommended intake of magnesium, and 7% of your daily recommended intake of phosphorus. Pork is also a good source of vitamin B6 and zinc, both of which are important for supporting a healthy immune system.
Sodium Content
While pork itself is not particularly high in sodium, many pork products like cured ham or bacon can be very high in sodium. Be sure to read labels carefully and choose low-sodium options whenever possible. Consuming excessive amounts of sodium can contribute to high blood pressure and other health concerns.
Health Benefits
Lean pork is an excellent source of high-quality protein, vitamins, and minerals that can support healthy muscles and bones, boost your immune system, and help to regulate your metabolism. Pairing pork with plenty of vegetables and whole grains can provide a well-rounded meal that supports your overall health and wellbeing.
Cooking Methods
Whether you choose to bake, broil, roast, or grill, a lean pork steak or cutlet can be a delicious and nutritious addition to your meal. Avoid overcooking your pork to ensure it remains tender and juicy. Pair your pork with plenty of vegetables and whole grains for a balanced meal that is as nutritious as it is delicious.
Serving Suggestions
When preparing pork, consider pairing it with complementary flavors like apples, sage, rosemary, or garlic. Pairing pork with a variety of colorful vegetables and whole grains can help to create a well-balanced meal that supports your overall health and wellbeing.
Nutrition Facts
A 3-ounce (85 grams) serving of lean pork contains approximately 22 grams of protein, 2.3 mg of iron, and 0.1 mg of thiamine. Additionally, pork is a good source of vitamin B6 and zinc which help to support a healthy immune system. A serving of pork also contains approximately 2.9 grams of fat, with only 1 gram being saturated.
Potential Risks
Consuming excessive amounts of pork or other red meats has been linked to an increased risk of certain health concerns. Some research suggests that a diet high in red meat may increase the risk of heart disease, colon cancer, and other health concerns. To minimize these risks, it's important to enjoy pork as part of a balanced diet, and to choose lean cuts and avoid overconsumption.
Frequently Asked Questions about Broiled or Baked Pork Steak or Cutlet (Lean Only Eaten)
1. How many ounces is a serving size?
A serving size of broiled or baked pork steak or cutlet is 3 ounces after cooking and with bone and fat removed.
2. Is this a healthy protein option?
Yes, broiled or baked pork steak or cutlet (lean only eaten) is a good source of protein and contains essential nutrients like iron and B vitamins. However, it is important to watch portion sizes and choose lean cuts of pork to keep saturated fat intake in check.
3. What are some ways to cook pork steak or cutlet?
Pork steak or cutlet can be broiled, baked, grilled, or pan-seared. Marinades and rubs can add flavor while keeping the preparation healthy.
4. Can pork steak or cutlet be part of a weight loss diet?
Yes, including lean pork in a well-balanced diet can aid in weight loss. However, it is important to watch portion sizes and limit the amount of added fats, like butter or oil, during preparation.
5. Are there any tips for keeping pork steak or cutlet lean and healthy?
Choosing lean cuts of pork, trimming off visible fat, and using cooking methods like grilling or broiling can help keep pork steak or cutlet lean and healthy. Additionally, adding flavorful herbs and spices instead of salt can reduce sodium intake.