Meat • Deep Nutrition Analytics
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled is a meat providing 301 kcal per 100g serving, primarily fueled by fat (21.4g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. It contributes substantial micronutrient density, highlighted by Selenium at 79% of the standard daily value (43.5 µg). A higher calorie density (3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 27.1 g
- Carbohydrates
- 0 g
- Fat
- 21.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled supplies 27.1g of protein per 100g, accounting for approximately 36% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 21.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 301 kcal |
| Total Sugars | 0 g |
| Protein | 27.1 g |
| Energy | 1260 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 43.5 µg |
| Vitamin B12 | 1 µg |
| Vitamin B6 | 0.5 mg |
| Zinc | 2.5 mg |
| Phosphorus | 221 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin D (D2 + D3), International Units | 22 IU |
| Vitamin B-6 | 0.5 mg |
| Vitamin D3 (cholecalciferol) | 0.5 µg |
| Vitamin D (D2 + D3) | 0.5 µg |
| Vitamin B-12 | 1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 20 mg |
| Potassium, K | 345 mg |
| Zinc, Zn | 2.5 mg |
| Selenium, Se | 43.5 µg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 221 mg |
| Sodium, Na | 89 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 7.4 mg |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.4 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 2.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 9.4 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.2 g |
| Fatty acids, total monounsaturated | 10 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.1 g |
| TFA 18:2 t,t | 0 g |
| PUFA 20:2 n-6 c,c | 0.1 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Water | 52 g |
| Tocopherol, gamma | 0 mg |
| Niacin | 8.6 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 85.6 mg |
| Ash | 1.3 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.5 mg |
| Folate, total | 4 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Hydroxyproline | 0.3 g |
| Cholesterol | 97 mg |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 7.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0.5 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0.1 g |
| MUFA 18:1 c | 9.3 g |
| PUFA 18:2 n-6 c,c | 2.6 g |
| Fatty acids, total trans-monoenoic | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Folate, DFE | 4 µg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.5 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Keto Optimized
Supplies 21.4g of dietary fat with just 0g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- oz grilled patties85 g
Compare Pork, ground, 84% lean / 16% fat, cooked, pan-broiled with Category Peers
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled vs Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled, Pork, ground, 84% lean / 16% fat, cooked, pan-broiled has 2% more protein and 0% lower calories per 100g.
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled vs Chicken, broilers or fryers, back, meat and skin, cooked, roasted
Compared to Chicken, broilers or fryers, back, meat and skin, cooked, roasted, Pork, ground, 84% lean / 16% fat, cooked, pan-broiled has 4% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, ground, 84% lean / 16% fat, cooked, pan-broiled?
A standard 100-gram serving of Pork, ground, 84% lean / 16% fat, cooked, pan-broiled contains 301 calories (1259 kJ), alongside 27.1g of protein, 0g of carbohydrates, and 21.4g of fat.
In common serving sizes:- 85g (oz grilled patties): ~256 kcal
Is Pork, ground, 84% lean / 16% fat, cooked, pan-broiled suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Pork, ground, 84% lean / 16% fat, cooked, pan-broiled is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, ground, 84% lean / 16% fat, cooked, pan-broiled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, ground, 84% lean / 16% fat, cooked, pan-broiled are:
- Selenium: 43.5 µg (79% of your daily value)
- Vitamin B12: 0.97 µg (40% of your daily value)
- Vitamin B6: 0.535 mg (31% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168374).