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| | • what am I eating |
What am I eating | |
Nutritional Facts About
Trimmed Pork |
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FACT 1:
The leanest Pork cuts come from the Pork Loin, Fillet, and
the Leg, trimmed of outside fat. The names of individual
trimmed Lean Pork cuts are:
• Trimmed Loin Chop
• Loin Cutlet
• Loin Steak (or Medallion)
• Trimmed Loin Roast
• Fillet (or Tenderloin)
• Rump Steak
• Topside Steak
• Silverside Steak
• Leg Steak
• Round Roast
FACT 2:
Trimmed cuts are readily available from butchers. Ask your
butcher to trim your pork as you want it or cuts can be easily
trimmed at home.
FACT 3:
While trimmed Murray Valley Pork is wonderfully lean and
low-fat, we have specially grown and prepared our pork so
it’s always juicy and tender - NEVER dry and tough, like
pork used to be in the old days. Just follow the cooking
directions and great tips you’ll discover when you click
on All About
the Cut and Butcher’s
Hints. Lean Murray Valley Pork is simple to cook and
achieves a great result every time. |
The Great Figures for Trimmed
Pork |
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Data for Trimmed Pork from Australian Pork
Nutritional Study 2007, nutrient profile of Australian Pork
as purchased by consumers throughout Australia. Study overseen
by Adjunct Professor Dr. H. Greenfield.
Lean Pork is calculated from the numerical average for raw,
trimmed Lean Pork cuts (Loin Roast, Loin Chop/Cutlet, Loin
Steak, Fillet, Rump Steak, Round Steak, Topside Steak, Silverside
Steak, Round Roast).
Nutrient |
Trimmed
Lean Pork
(per 100g raw lean only) |
Energy (kJ) |
426 |
Protein (g) |
23.3 |
Total fat (g) |
1.7 |
Saturated fat (g) |
0.6 |
Omega-3 fatty acids (g) |
0.02 |
Cholestrol |
47 |
Thiamin (mg) |
1.0 |
Riboflavin (mg) |
0.12 |
Niacin (mg) |
9.3 |
B6 Pyridoxine (mg) |
0.53 |
B12 (mcg) |
0.33 |
Zinc (mcg) |
1.9 |
Iron (mcg) |
0.73 |
Selenium (mcg) |
20 |
P:M:S ratio |
0.5:1.2:1 |
Nutrients |
%
RDI in 150g serve of
Trimmed Lean Pork (1) |
Protein |
77% |
B1 Thiamin |
136% |
B2 Riboflavin |
10% |
B3 Niacin |
139% |
B6 |
50% |
B12 |
25% |
Zinc |
23% |
Selenium |
43% |
Omega-3 fatty acids |
10% |
(1) Nutrient composition data supplied by Meat & Livestock
Australia, website |
Comparison of Average 100g
Lean Pork With Other Common Meats |
|
|
Nutrients per 100g
raw lean only
|
Trimmed
Lean Pork
|
Trimmed
Lean Beef (1) |
%
difference |
Trimmed
Lean Lamb (1) |
%
difference |
Skinless
Chicken Breast (2) |
%
difference |
Energy (kj) |
426 |
498 |
17 % |
546 |
28 % |
438 |
2.8 % |
Protein (g) |
23.3 |
23.2 |
|
21.9 |
-6 % |
22.3 |
-4.3 % |
Total fat (g) |
1.7 |
2.8 |
65 % |
4.7 |
176 % |
1.6 |
-5.9 % |
Saturated fat |
0.6 |
1.1 |
83 % |
1.7 |
183 % |
0.4 |
-33.3 % |
Cholestrol |
47 |
50 |
6 % |
66 |
40 % |
59 |
25.5 % |
Long Chain Omega-3s (mg) |
20 |
88 mg |
340 % |
64 mg |
220 % |
n/a |
|
Thiamin (mg) |
1.0 |
0.3 |
70 % |
0.13 |
87 % |
0.11 |
-89 % |
Riboflavin (mg) |
0.12 |
0.18 |
50 % |
0.23 |
91 % |
0.19 |
58 % |
Niacin (mg) |
9.3 |
5.0 |
-46 % |
5.2 |
-44 % |
11.0 |
18.3 % |
B6 Pyridoxine (mg) |
0.53 |
0.52 |
-2 % |
0.10 |
-81 % |
n/a |
|
B12 (mcg) |
3.3 |
2.5 |
-24 % |
0.96 |
-69 % |
n/a |
|
Zinc (mg) |
1.9 |
4.6 |
142 % |
4.5 |
136 % |
0.7 |
-63.2 % |
Iron (mg) |
0.73 |
1.9 |
160 % |
2.0 |
173 % |
0.4 |
-45.2 % |
Selenium (mg) |
20 |
17 |
-15 % |
14 |
-30 % |
n/a |
|
Sodium |
49 |
51 |
4 % |
69 |
41 % |
41 |
-63.3 % |
Potassium |
390 |
363 |
-7 % |
344 |
-12 % |
300 |
-23.1 % |
(1) Nutrient composition data supplied by Meat & Livestock
Australia, website
(2) Nutrient Composition of Australia Chicken,
1999 by ACMF
Compare a pork loin cutlet to a chicken breast
Nutrients
per 100g
raw lean only |
Trimmed
Lean
Pork Loin
Cutlet |
Skinless
Chicken
Breast(2) |
Energy (ky) |
395 |
438 |
Protein (g) |
23.2 |
22.3 |
Fat (g) |
1.73 |
1.6 |
Saturated Fat (g) |
0.6 |
0.4 |
Long Chain
Omega-3s (mg) |
12 |
n/a |
Cholestrol |
47 |
59 |
Thiamin (mg) |
0.76 |
0.11 |
Riboflavin (mg) |
0.15 |
0.19 |
Niacin (mg) |
6.8 |
11 |
Vitamin B6 |
0.78 |
n/a |
Vitamin B12 (ug) |
0.19 |
n/a |
Zinc (mg) |
1.28 |
0.7 |
Iron (mg) |
0.5 |
0.4 |
Selenium (ug) |
0.03 |
n/a |
Sodium (mg) |
52 |
41 |
Potassium (mg) |
426 |
300 |
Compare a pork rump steak to a beef rump steak
Nutrients
per 100g
raw lean only |
Trimmed
Lean
Pork Rump |
Lean
Beef Rump(1) |
Energy (ky) |
508 |
511 |
Protein (g) |
25.3 |
20 |
Fat (g) |
2.1 |
5 |
Saturated Fat (g) |
0.7 |
1.8 |
Long Chain
Omega-3s (mg) |
31 |
127 |
Cholestrol |
45 |
62 |
Thiamin (mg) |
1.1 |
0.03 |
Riboflavin (mg) |
0.07 |
0.11 |
Niacin (mg) |
11.5 |
3 |
Vitamin B6 |
0.71 |
0.19 |
Vitamin B12 (ug) |
0.19 |
1.4 |
Zinc (mg) |
1.7 |
4 |
Iron (mg) |
0.8 |
2.1 |
Selenium (ug) |
0.02 |
8 |
Sodium (mg) |
50 |
49 |
Potassium (mg) |
365 |
363 |
Compare a pork fillet to lamb fillet
Nutrients
per 100g
raw lean only |
Trimmed
Lean
Pork Fillet |
Lean
Lamb
(eye of loin) (1) |
Energy (ky) |
433 |
671 |
Protein (g) |
23.1 |
29 |
Fat (g) |
1.1 |
5 |
Saturated Fat (g) |
0.4 |
1.89 |
Long Chain
Omega-3s (mg) |
10 |
119 |
Cholestrol |
47 |
73 |
Thiamin (mg) |
1.5 |
0.13 |
Riboflavin (mg) |
0.05 |
0.2 |
Niacin (mg) |
9.7 |
7.3 |
Vitamin B6 |
0.73 |
0.19 |
Vitamin B12 (ug) |
0.26 |
0.6 |
Zinc (mg) |
1.75 |
2.8 |
Iron (mg) |
0.9 |
1.9 |
Selenium (ug) |
0.02 |
10 |
Sodium (mg) |
42 |
71 |
Potassium (mg) |
390 |
330 |
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