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List of High Protein Foods - Pork Products
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List of High Protein Foods for pork products as classified by the US FDA.
Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.
The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.
Therefore, the following high protein foods from the pork products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:
- The food derives greater than 20% of its calories from protein, and
- The calories from fat are less than 25% of total calories.
The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.
Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated | 100 grams | 91 | 18.7 | 88% | 1.9 | 18% | * | 4 oz | 103 | 21.1 | 88% | 2.1 | 18% | * |
| Pork, cured, ham -- water added, slice, bone-in, separable lean only, unheated | 1 slice | 496 | 94.7 | 82% | 12.5 | 22% | 100 grams | 91 | 17.4 | 82% | 2.3 | 22% | * | 4 oz | 103 | 19.7 | 82% | 2.6 | 22% | * | 1 lb | 413 | 78.8 | 82% | 10.4 | 22% |
| Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated | 1 slice | 529 | 104.7 | 84% | 12.3 | 21% | 100 grams | 123 | 24.3 | 84% | 2.9 | 21% | * | 4 oz | 139 | 27.6 | 84% | 3.3 | 21% | 2 slice | 575 | 113.8 | 84% | 13.4 | 21% |
| Pork, cured, ham, rump, bone-in, separable lean only, unheated | 100 grams | 125 | 24.5 | 84% | 2.9 | 21% | * | 4 oz | 142 | 27.7 | 84% | 3.3 | 21% | 1 lb | 567 | 111.0 | 84% | 13.2 | 21% |
| Pork, fresh, variety meats and by-products, spleen, cooked, braised | 100 grams | 149 | 28.2 | 81% | 3.2 | 19% | 4 oz | 169 | 32.0 | 81% | 3.6 | 19% | 1 unit, cooked | 446 | 84.3 | 81% | 9.6 | 19% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Pork, fresh, variety meats and by-products, spleen, raw | 100 grams | 100 | 17.9 | 76% | 2.6 | 23% | * | 4 oz | 113 | 20.2 | 76% | 2.9 | 23% | * |
| Pork, fresh, variety meats and by-products, liver, cooked, braised | 100 grams | 165 | 26.0 | 67% | 4.4 | 23% | 4 oz | 187 | 29.5 | 67% | 5.0 | 23% |
| HORMEL ALWAYS TENDER, Pork Tenderloin, Teriyaki-Flavored | 100 grams | 119 | 18.2 | 65% | 3.1 | 23% | 4 oz | 134 | 20.5 | 65% | 3.5 | 23% |
| Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil | 1 slice | 321 | 58.0 | 77% | 8.7 | 24% | 100 grams | 116 | 21.0 | 77% | 3.2 | 24% | 4 oz | 132 | 23.8 | 77% | 3.6 | 24% | 100 grams | 116 | 21.0 | 77% | 3.2 | 24% | 4 oz | 132 | 23.8 | 77% | 3.6 | 24% |
| Pork, cured, ham with natural juices, whole, boneless, separable lean only, heated, roasted | 100 grams | 113 | 20.6 | 78% | 3.0 | 23% | 4 oz | 128 | 23.3 | 78% | 3.4 | 23% | 1 roast | 1691 | 307.9 | 78% | 45.1 | 23% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated | 100 grams | 130 | 25.1 | 82% | 3.3 | 23% | 4 oz | 147 | 28.5 | 82% | 3.8 | 23% | 1 lb, shank | 590 | 113.9 | 82% | 15.1 | 23% |
| Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil | 1 slice | 535 | 99.5 | 79% | 15.0 | 25% | 100 grams | 146 | 27.2 | 79% | 4.1 | 25% | 4 oz | 166 | 30.8 | 79% | 4.6 | 25% |
| Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | 100 grams | 114 | 20.5 | 77% | 3.1 | 24% | 4 oz | 129 | 23.3 | 77% | 3.5 | 24% | 1 roast | 1706 | 307.4 | 77% | 46.8 | 24% |
| Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted | 100 grams | 132 | 26.0 | 84% | 3.1 | 20% | 4 oz | 150 | 29.5 | 84% | 3.5 | 20% | 1 roast, rump | 3794 | 747.9 | 84% | 88.2 | 20% |
| Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted | 100 grams | 139 | 26.5 | 81% | 3.7 | 23% | 4 oz | 158 | 30.0 | 81% | 4.2 | 23% | 1 roast, shank | 3891 | 741.6 | 81% | 103.0 | 23% |
| List of High Protein Foods | ||||||
| Serving Size | Calories | Protein Grams | % of Calories From Protein | Fat Grams | % of Calories From Fat | Low Fat |
| Pork, cured, ham, slice, bone-in, separable lean only, unheated | 1 slice | 553 | 103.5 | 80% | 15.3 | 24% | 100 grams | 130 | 24.4 | 80% | 3.6 | 24% | 4 oz | 147 | 27.6 | 80% | 4.1 | 24% |
| Pork, fresh, loin, tenderloin, separable lean only, raw | 100 grams | 120 | 21.0 | 75% | 3.4 | 25% | 4 oz | 136 | 23.8 | 75% | 3.9 | 25% | 1 lb | 544 | 95.2 | 75% | 15.5 | 25% |
| Pork, fresh, variety meats and by-products, liver, raw | 100 grams | 134 | 21.4 | 68% | 3.7 | 24% | 4 oz | 152 | 24.2 | 68% | 4.1 | 24% |
| Pork, cured, ham, shank, bone-in, separable lean only, unheated | 100 grams | 125 | 23.8 | 81% | 3.2 | 22% | 4 oz | 142 | 27.0 | 81% | 3.6 | 22% | 1 lb | 567 | 107.9 | 81% | 14.5 | 22% |
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