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Healthy Eating with Pork |
Hong Kong people are very fond of pork that we practically eat every part of a pig. Apart from stir-fried pork fillet, deep-fried ribs, ham hocks and grilled whole piglets, there are pork recipes made from pig's ears, stomach, intestine, etc. It is important to note that different parts of pork vary tremendously in their fat and cholesterol content.
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Frankie SIU, a dietitian, said, “Pork is a rich source of proteins, which are used by our bodies to build and repair cells. It is also a good source of iron, calcium, phosphate, zinc and vitamin B complex, among which iron is an essential element in making blood. Yet some parts of pork such as jowl, belly bacon and hock contain high fat content which excessive consumption should be avoided (see table).
Table: Comparison of Calorie, Fat and Cholesterol Content for Different Parts of Pork
Different Parts of Pork |
Calorie (kcal) /100 gm |
Fat (gm)/100 gm |
Cholesterols (mg)/ 100 gm |
Jowl |
577 |
60.5 |
94 |
Belly Bacon |
349 |
35.3 |
98 |
Hock |
260 |
18.8 |
192 |
Tongue |
233 |
18.1 |
158 |
Ear |
176 |
11.1 |
92 |
Intestine |
196 |
18.7 |
137 |
Tenderloin |
115 |
7.9 |
55 |
Brain |
131 |
9.8 |
2,571 |
Liver |
129 |
3.5 |
288 |
Stomach |
110 |
5.1 |
165 |
Kidney |
96 |
3.2 |
354 |
Blood |
55 |
0.3 |
51 |
(Source: USDA Nutrient Data Laboratory; China Food Composition 2002) |
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Extract from CookSmart, Issue 12 |
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