Pork protein scores DIAAS above 100. Any cooking method (Bailey et al., J Nutr 2020). Per 100 g: 376 kcal, 13.9 g protein, 35.1 g fat. Fat swings wildly between cuts — shoulder carries 3–4× the fat of tenderloin.
How should I track Pork, fresh, carcass, separable lean and fat, raw?
Pork, fresh, carcass, separable lean and fat, raw is a good source of zinc. The simplest way to track Pork, fresh, carcass, separable lean and fat, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
