Grilled Marinated Pork
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 10.26 g | 4% |
| Net Carbohydrates | 8.51 g | 3% |
| Sugars | 1.17 g | 3% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 1.75 g | 6% |
| Protein | 103.93 g | 208% |
| Total Fat | 59.07 g | 76% |
| Saturated Fat | 14.95 g | 75% |
| Monounsaturated Fat | 33.32 g | - |
| Polyunsaturated Fat | 7.05 g | - |
| Trans Fat | 0.29 g | 100% |
| Cholesterol | 303.91 mg | 101% |
| Vitamins | ||
| Vitamin A | 6.07 mcg | 1% |
| Vitamin C | 14.63 mg | 16% |
| Vitamin D | 2.04 mcg | 10% |
| Minerals | ||
| Sodium | 3722.56 mg | 162% |
| Potassium | 2077.53 mg | 44% |
| Calcium | 96.45 mg | 7% |
| Magnesium | 175.49 mg | 42% |
| Iron | 4.1 mg | 23% |
| Zinc | 7.76 mg | 71% |
% 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
0.7%
Vitamin C
16%
Vitamin D
10%
Vitamin E
31%
Vitamin K
22%
Vitamin B1
257%
Vitamin B2
75%
Vitamin B3
236%
Vitamin B5
72%
Vitamin B6
207%
Vitamin B7
-
Vitamin B9
3%
Vitamin B12
100%
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
7%
Iron
23%
Magnesium
42%
Phosphorus
92%
Potassium
44%
Sodium
162%
Zinc
71%
Copper
38%
Manganese
50%
Selenium
276%
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
13%
Isoleucine
16%
Valine
14%
Lysine
10%
Tryptophan
18%
Threonine
13%
Phenylalanine
21%
Methionine
10%
Histidine
12%
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 1004 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 27 min
Jogging
2 h 7 min
Cycling
2 h 10 min
Walking
3 h 56 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 is a rich source of high-quality protein, essential for muscle maintenance and growth by providing all necessary amino acids, and provides vital minerals such as iron, which effectively maintains hemoglobin levels and influences well-being, as demonstrated in a randomized controlled trial of young women. However, as a red meat, and when processed, pork is linked to an increased risk of cancer, particularly colorectal cancer, due to factors like heme iron, which increases DNA damage, and saturated fats, which also contribute to raising cholesterol and weight gain, as noted by the American Cancer Society.
1. Iron in Diet: Medlineplus Medical Encyclopedia
Source: MedlinePlus
Summary: Pork contains reasonable amounts of iron, an essential mineral vital for numerous bodily functions, primarily the production of hemoglobin and myoglobin.
2. Red and Processed Meat and Cancer
Source: American Cancer Society, 2025
Summary: Pork, as a red and processed meat, is linked to an increased risk of cancer, particularly colorectal cancer, due to factors like heme iron and saturated fats.
3. 4 Foods Not to Eat if You Have High Cholesterol - Harvard Health
Source: Harvard Health, 2021
Summary: Foods high in saturated fat are the primary culprits for raising cholesterol and contributing to weight gain.
Read More: https://www.health.harvard.edu/heart-health/4-foods-not-to-eat-if-you-have-high-cholesterol
4. Pork: Is It Good for You? Pros and Cons, Nutrition, and More
Source: WebMD
Summary: Pork is a rich source of high-quality protein, essential for muscle maintenance and growth, and provides vital vitamins and minerals such as iron, zinc, phosphorus, selenium, and B vitamins.
Read More: https://www.webmd.com/diet/pork-good-for-you
5. A Randomized Controlled Trial in Young Women of the Effects of Consuming Pork Meat or Iron Supplements on Nutritional Status and Feeling of Well-Being.
Source: PubMed
Summary: Pork meat consumption effectively maintains hemoglobin levels comparable to iron supplementation and positively influences aspects of well-being, particularly the perception of bodily pain, in young women.
Read More: https://pubmed.ncbi.nlm.nih.gov/23204154/
