Braised Pork with Gravy
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 47.58 g | 17% |
| Net Carbohydrates | 39.37 g | 16% |
| Sugars | 14.6 g | 42% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 8.21 g | 29% |
| Protein | 239.29 g | 479% |
| Total Fat | 58.91 g | 76% |
| Saturated Fat | 25.43 g | 127% |
| Monounsaturated Fat | 20.85 g | - |
| Polyunsaturated Fat | 6.23 g | - |
| Trans Fat | 1.07 g | 100% |
| Cholesterol | 669.8 mg | 223% |
| Vitamins | ||
| Vitamin A | 1125.5 mcg | 125% |
| Vitamin C | 22.4 mg | 25% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 8444.86 mg | 367% |
| Potassium | 4904.81 mg | 104% |
| Calcium | 256.11 mg | 20% |
| Magnesium | 355.93 mg | 85% |
| Iron | 13.69 mg | 76% |
| Zinc | 21.32 mg | 194% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
125%
Vitamin C
25%
Vitamin D
0%
Vitamin E
18%
Vitamin K
46%
Vitamin B1
572%
Vitamin B2
405%
Vitamin B3
631%
Vitamin B5
215%
Vitamin B6
459%
Vitamin B7
-
Vitamin B9
7%
Vitamin B12
369%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
20%
Iron
76%
Magnesium
85%
Phosphorus
204%
Potassium
104%
Sodium
367%
Zinc
194%
Copper
119%
Manganese
77%
Selenium
488%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
645%
Isoleucine
821%
Valine
694%
Lysine
764%
Tryptophan
787%
Threonine
722%
Phenylalanine
833%
Methionine
940%
Histidine
949%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1721 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
4 h 12 min
Jogging
3 h 38 min
Cycling
3 h 43 min
Walking
6 h 44 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Pork, including braised preparations, is a significant source of high-quality protein and essential nutrients such as B vitamins, phosphorus, selenium, zinc, and heme-iron. According to WebMD and Healthline, its protein content and bioactive compounds like beta-alanine support muscle maintenance and exercise performance. However, red meats like pork can be higher in saturated fat, and processed forms, such as those with gravy, may contain elevated sodium and fat, with thorough cooking being crucial to mitigate risks like parasitic contamination.
1. Pork: Is It Good for You? Pros and Cons, Nutrition, and More
Source: WebMD
Summary: Pork, classified as a red meat, offers high-quality protein, essential B vitamins, phosphorus, selenium, iron, and zinc, supporting muscle maintenance and performance, but carries risks related to high sodium and saturated fat content in some forms, and potential parasitic infections if undercooked.
Read More: https://www.webmd.com/diet/pork-good-for-you
2. Best Protein-Rich Foods for Diabetes
Source: American Diabetes Association
Summary: Pork is listed among red meats that should be limited in a diabetes-friendly diet due to its potential for higher saturated fat and, in processed forms like ham and bacon, elevated sodium content.
Read More: https://diabetes.org/food-nutrition/reading-food-labels/protein
3. Concentrations of Heavy Metals in Muscle and Edible Offal of Pork in Nanjing City of China and Related Health Risks.
Source: PubMed
Summary: Pork consumed in Nanjing city, China, was evaluated for concentrations of heavy metals such as chromium, arsenic, cadmium, mercury, and lead in its muscle and edible offal, along with related health risks.
Read More: https://pubmed.ncbi.nlm.nih.gov/31985835/
4. Pork 101: Nutrition Facts and Health Effects
Source: Healthline, 2023
Summary: Pork, as the most widely consumed red meat globally, is a nutrient-dense food providing high-quality protein, essential vitamins like thiamine and B12, and minerals such as selenium and zinc, which support muscle health and physical performance, but requires thorough cooking to prevent parasitic infections and avoiding high-temperature cooking to minimize carcinogen formation.
