February 25, 2023 at 17:00
Different parts of the pig have different fat content
Is a pork neck fatter than a pork belly? Pig run is not fat? Can’t eat pork chops to lose weight? Different parts of pork have different fat content. Recently, “Shangyingfang” team of nutritionists compared 25 pork parts and visceral fat content, and 5 common parts were also high in fat, including pork neck. Which part of pork has the most fat and which part has the least fat?
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25 parts of pork fat to lose weight can eat pork chops
“Shang Ying Fang” nutritionist team has posted on its Facebook page that many people think that roasted pork neck with dry body is relatively low in fat. In fact, pork neck is the fattest part of the pig. In addition, some people who lose weight worry that pork chops are taboo, while nutritionists point out that pork chops can be eaten for weight loss, and the water is not considered high in fat.
According to information from the Center for Food Safety, the definitions of low fat and high fat are as follows:
1. “Low fat” food: no more than 3 grams of fat per 100 grams of solid food; no more than 1.5 grams of fat per 100 ml of liquid food.
2. “High fat” food: every 100 grams of solid food contains more than 20 grams of total fat.
Fat content of 13 parts of pork (not viscera)
“Shangyingfang” nutritionist team lists the fat content of 25 parts of pork, including pork and pig offal, so that the public can distinguish which part is fat or lean. 13 parts of pork, including pig tail, thigh, tender loin (pork overload), plum head meat, water 𦟌, pork 𦟌, trotter, belly steak, pork neck, pig ear, pork loin, pork belly and pork knuckle fat content as follows (*calculated per 100 grams of raw meat):
1. Water 𦟌: 5.4 grams
2. pig 𦟌: 12 grams
3. Plum: 12.4 grams)
4. Tenderloin (pork overload): 12.6 grams
5. pig ears: 15.1 grams
6. Leg meat: 15.7 grams
7. Pork loin: 17.2 grams
8. Pork trotter: 17.6 grams
9. Belly steak: 23.4 grams
10. Trotters: 28.6 grams
11. Pig’s tail: 33.5 grams
12. Pork belly: 53 grams
13. Pork neck: 69.6 grams
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From the above data, it can be seen that among the 13 parts of pork, calculated per 100 grams of raw pork, the part with the highest fat content is the pork neck, which contains 69.6 grams of fat; the part with the lowest fat content is water 𦟌 , which contains only 5.4 grams of fat, followed by lower fat The best ones are pig 𦟌 and plum neck.
12 pig visceral fat content
“Shang Ying Fang” nutritionist team also listed 12 contents of pig visceral fat, including pig belly, pig cross leg, pig heart, pig large intestine, pig loin, pig powder sausage, pig lung, pig small intestine, pig skin , brain pig, yellow neck pig and red pig (*calculated per 100g of raw meat):
1. guinea pig: 0.3 grams
2. Pig lung: 2.7 grams
3. yellow neck of a pig: 3.6 grams
4. Pork loin: 3.7 grams
5. pig’s heart: 4.4 grams
6. Pig brain: 9.8 grams
7. Pork belly: 10.1 grams
8. Pork small intestine: 11.4 grams
9. Cross-legged pigs: 13.2 grams
10. Powdered pork sausage: 15.4 grams
11. Pork large intestine: 18.7 grams
12. Pig skin: 44.6 grams
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It can be seen from the data above that the fat content of pig skin and pig viscera is generally lower than the content of the 13 parts of pork. Calculated per 100 grams, the fattest is pig skin, which contains 44.6 grams of fat. The lowest fat is pork loin, which contains only 0.3 grams of fat; then pig’s lung, which contains 2.7 grams of fat. Although pig viscera is low in fat, the Department of Health noted that pig viscera is high in cholesterol, and eating more can easily increase the risk of cardiovascular disease.
Further reading: 5 main functions of fat
According to the Hong Kong Department of Health, fat plays multiple roles in the body and has five main functions:
1. Store large amounts of heat and release it when the body needs it, while subcutaneous fat helps maintain body temperature.
2. Most fat is stored in adipose tissue, which is responsible for protecting internal organs.
3. As a vehicle for the delivery and absorption of fat-soluble vitamins A, D, E and K.
4. Fat is the main raw material for the production of cholesterol, vitamin D, bile acids and hormones.
5. Fat can support the normal functioning of the nervous system and the skin.
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Fat Distribution and Sources
According to the Department of Health, the basic structure of fat consists of one glycerol molecule and three fatty acid molecules, which can be divided into two categories of the common food: saturated fat and unsaturated fat food.
Saturated fat: Saturated fat makes the blood more likely to clot, leading to arteriosclerosis, stroke, heart disease and other diseases, and promotes the production of cholesterol in the liver. Excess fat will increase the bad cholesterol in the blood, and its adverse effects are greater than eating too much cholesterol.
Unsaturated fat:
It can be divided into mono and polyunsaturated fats. Monounsaturated fat can lower the level of low-density lipoprotein cholesterol (also known as bad cholesterol) in the body and keep blood vessels open, which is beneficial to health.
Linoleic acid and linolenic acid in polyunsaturated fats are essential fatty acids, which the body cannot synthesize and must be absorbed from food. They are very important to people’s health. They can thin blood levels, lower blood pressure and improve immune system function. Adequate intake of unsaturated fatty acids can lower the total cholesterol level in the blood.
The Hong Kong Center for Food Safety lists saturated fat and unsaturated fat food characteristics and examples.
1. Characteristics of saturated fat and food examples
Saturated fat:
Increase low density lipoprotein (bad cholesterol) in the body, increasing the risk of heart disease, stroke and other diseases.
The intake should be less than 10% (about 20 grams) of the total daily energy requirement.
It is solid at room temperature.
Food sources of saturated fat:
1) Animal fat
Examples: beef, mutton, pork, poultry, beef/mutton fat, lard and dairy products (such as cheese, cream and whole milk)
2) Some tropical oils
Examples: palm oil, palm kernel oil, coconut oil
2. Unsaturated fat characteristics and food examples
1) Unsaturated fat:
It is an important part of a healthy diet and is divided into monounsaturated fat and polyunsaturated fat.
Used to replace saturated fat, it can reduce low density lipoprotein (bad cholesterol) in the body and keep blood vessels open.
liquid state at room temperature
2) monounsaturated fatty foods
Oils Rich in Monounsaturated Fats
Examples: canola oil, olive oil, peanut oil, argan oil, avocado oil
3) Polyunsaturated fats
The linoleic acid and sublinolenic acid it contains are essential fatty acids, which the body cannot synthesize and must be absorbed from food, which are very important to human health.
Can weaken blood concentration, lower blood pressure and improve immune system function.
Oils Rich in Polyunsaturated Fats
Examples: corn oil, sunflower oil, soybean oil, safflower oil, fatty fish oil, walnut and seed oil
Note: Vegetable oil will be converted into trans fat after the hydrogenation process, excessive consumption will increase the bad cholesterol in the blood and reduce the good cholesterol.
It is recommended to reduce the intake of trans fats, including: margarine and shortening foods containing trans fats, and fried and baked foods (such as shortcrust pastry, biscuits, etc.) made or cooked with these fats.
Vegetable saturated fats come from coconut oil, palm oil.
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