What Does 100g of Pork Look Like? A Helpful Visual Guide

Pork is a popular meat choice among many people. It’s versatile, flavorful, and a great source of protein. But when trying to manage your portion sizes, it can be tricky to know exactly what 100g of pork looks like.

As a long-time pork enthusiast and health-conscious foodie, I often get asked what the equivalent of 100g of pork is in terms of common food items. So I decided to write this handy visual guide to help people understand what 100g of pork looks like depending on the cut.

Why Portion Size Matters

Monitoring portion sizes is important for maintaining a balanced healthy diet. Consuming too much pork can lead to excessive calories fat, and sodium in your diet. On the flip side, too little pork means you miss out on its nutritional benefits like protein, iron, zinc and vitamin B.

To avoid both scenarios, it’s helpful to have a clear picture of what standard pork portion sizes look like. Let’s explore!

What Does 100g of Raw Pork Look Like?

Raw pork comes in many cuts, shapes and sizes. Here’s a breakdown of what 100g looks like for some popular raw pork options:

Raw Pork Tenderloin

• Weight: 100g
• Size: Approximately the size of a small smartphone or deck of cards
• Appearance: A slender, elongated cut of meat

Raw Pork Chop

• Weight: 100g
• Size: About the size of an iPhone 12 or credit card
• Appearance: A thick slice of meat with bone

Raw Pork Fillet

• Weight: 100g
• Size: Roughly the size of a tennis ball or cupped hand
• Appearance: Oblong shape, boneless

Raw Ground Pork

• Weight: 100g
• Size: Slightly larger golf ball or egg size
• Appearance: Irregular lump of meat

As you can see, 100g of raw pork can vary quite a bit in dimensions depending on the cut. In general, a 3-4 ounce or palm-sized piece is a good target for a 100g raw pork portion.

What Does 100g of Cooked Pork Look Like?

When pork is cooked, it shrinks slightly in size and weight due to moisture loss. Here’s what 100g of common cooked pork varieties looks like:

Cooked Pork Chop

• Weight: 100g
• Size: Same as a credit card or iPhone 12
• Appearance: A slice of meat about 1/2-inch thick

Cooked Pork Tenderloin

• Weight: 100g
• Size: Roughly a smartphone or deck of cards
• Appearance: A thin, elongated piece of meat

Cooked Ground Pork

• Weight: 100g
• Size: Slightly smaller than a golf ball
• Appearance: Crumbled cooked meat

Bacon (pan-fried)

• Weight: 100g
• Size: About 3-4 regular slices
• Appearance: Crisp, pan-fried sliced pork belly

Ham

• Weight: 100g
• Size: Approximately 2 stacked dice or dominos
• Appearance: Sliced ham cut 1/4-inch thick

As you can see, cooked pork weighs the same but shrinks slightly in size compared to raw. Use common food items as a visual guide for a 100g cooked pork portion.

Comparing 100g of Pork to Other Proteins

To give you a well-rounded perspective, here’s how a 100g pork portion stacks up against other common protein foods:

• 100g chicken breast: Palm of your hand or deck of cards

• 100g steak: About half a smartphone in size

• 100g salmon fillet: Roughly the size of a bar of soap

• 100g tofu: Slightly smaller than a cupped hand

• 2 large eggs: 100g equivalents in terms of protein

• 1 cup cooked beans or lentils: 100g equivalent in protein

As you can see, 100g of pork is very comparable to 100g portions of other protein-rich foods. Use these visual comparisons to build balanced meals.

Tips for Measuring 100g of Pork

If you want to be precise about getting 100g pork portions, here are some tips:

• Invest in a food scale and weigh raw pork in grams. This is the most accurate method.

• Look at food labels – they will list the gram weight per serving.

• Use measuring cups for ground pork. 100g is about 1/2 cup.

• Reference common food items like a deck of cards, bar of soap, etc.

• When dining out, ask for a 100g portion or 3-4 ounces of pork.

• Take a measuring spoon of 15g size and count out 7 scoops for a 105g portion.

With practice, you’ll be able to visually identify and consume appropriate 100g serving sizes of pork.

Health Benefits of 100g Pork Servings

Eating 100g portions of pork can provide you with:

• Protein: 25g makes up about 50% of the daily recommended protein intake for most adults. This helps maintain and repair muscles.

• Thiamin: 25% RDI. An essential B vitamin that converts food into energy.

• Selenium: 50% RDI. A mineral that acts as an antioxidant to protect cells from damage.

• Zinc: 15% RDI. An important mineral for immune function and wound healing.

• Vitamin B12: 15% RDI. Necessary for red blood cell formation and neurological function.

As you can see, consuming 100g portions of pork supplies half your daily protein needs plus an array of micronutrients.

Moderating your intake to 100g servings allows you to reap these nutritional benefits without overdoing it on calories or sodium.

Sample 100g Pork Meal Ideas

Here are some meal ideas that incorporate approximately 100g servings of pork:

• 100g pork tenderloin + roasted Brussels sprouts and sweet potato

• Veggie fried rice with 100g diced ham

• 100g pork chop with zucchini noodles and marinara sauce

• 100g bacon crumbled over salad with egg and avocado

• Vietnamese rice noodle bowl with 100g ground pork

• 100g pork fillet with peanut sauce over quinoa

• 100g pulled pork in lettuce wraps with coleslaw

Get creative with different cuisine flavors, vegetables, grains and sauces to build balanced meals around 100g pork servings. This takes the guesswork out of portion control.

Know Your Pork Cuts

Not all pork cuts are created equal. Here’s a quick guide to different pork cuts and their characteristics:

• Tenderloin: Extremely lean, tender and quick-cooking.

• Chops: Contains more fat than tenderloin. Best grilled or pan seared.

• Ham: Cured and smoked pork from the hind leg. Contains added sodium.

• Bacon: Pork belly that is cured and smoked. High in sodium and fat – limit portions.

• Ribs: A fattier cut that’s ideal for smoking/grilling low and slow.

• Shoulder: Bigger cuts used for pulled pork, slow cooking. Higher fat content.

• Sausage: Ground pork with fat and flavorings added. Check labels for sodium content.

Knowing the attributes of each cut will help guide you in planning meals and getting appropriate serving sizes.

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