Pork and beans: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic American comfort food, pork and beans features tender navy beans simmered in a savory tomato-based sauce, often with small pieces of salt pork or bacon for a rich, smoky flavor. --- RECIPE --- Servings: 6-8 Prep Time: 20 minutes (plus soaking time) Ingredients: - 1 lb dried navy beans, rinsed - 6 cups water - 4 oz salt pork or bacon, diced - 1 onion, chopped - 1 (15 oz) can tomato sauce - 1/4 cup brown sugar - 1 tbsp Worcestershire sauce - 1 tsp dry mustard - Salt and pepper to taste Instructions: 1. Soak navy beans overnight. Drain and rinse. 2. Place beans in a large pot, cover with fresh water, and bring to a boil. Reduce heat and simmer for 30-45 minutes until slightly tender but not mushy. Drain, reserving 1 cup of cooking liquid. 3. In a large pot or Dutch oven, cook diced salt pork or bacon over medium heat until crispy. Remove pork/bacon and set aside, leaving rendered fat in the pot. 4. Add onion to the pot and cook until softened, about 5 minutes. 5. Stir in beans, tomato sauce, brown sugar, Worcestershire sauce, dry mustard, and reserved bean liquid. Bring to a simmer. 6. Return cooked pork/bacon to the pot. Reduce heat, cover, and simmer for 1-2 hours, or until beans are very tender and sauce has thickened. Season with salt and pepper.
Per 100g reference serving, Pork and beans provides 105 kcal of energy, 4.52g protein (16% of calories), 21.6g total carbohydrates (77% of calories, including 4.4g dietary fiber and 8.23g sugars), and 0.89g total fat (7% of calories).
Vitamins Profile in Pork and beans (Per 100g)
Track how Pork and beans contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.04 mg | 0.3% DV |
| Vitamin K (Phylloquinone) | 0.4 µg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.033 mg | 2.8% DV |
| Vitamin B2 (Riboflavin) | 0.015 mg | 1.2% DV |
| Vitamin B3 (Niacin) | 0.304 mg | 1.9% DV |
| Vitamin B6 (Pyridoxine) | 0.05 mg | 2.9% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 22.3 mg | 4.1% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 9 µg | 0.1% DV |
| Lycopene | 83 µg | 0.8% DV |
Minerals & Electrolytes in Pork and beans (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.4 mg | 7.8% DV |
| Calcium (Ca) | 39 mg | 3% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 231 mg | 4.9% DV |
| Zinc (Zn) | 0.51 mg | 4.6% DV |
| Selenium (Se) | 4.8 µg | 8.7% DV |
| Phosphorus (P) | 88 mg | 7% DV |
| Copper (Cu) | 0.171 mg | 19% DV |
| Sodium (Na) | 391 mg | 17% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.18 g | 11.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.223 g | 1.6% DV |
| Monounsaturated Fat (MUFA) | 0.222 g | 0.7% DV |
| Polyunsaturated Fat (PUFA) | 0.4 g | 2% DV |
| Saturated Fat (SFA) | 0.231 g | 1.2% DV |
| Dietary Cholesterol | 7 mg | 2.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Pork and beans contains 105 calories (kcal), 4.52g of protein, 21.6g of carbohydrates (4.4g fiber, 8.23g total sugars), and 0.89g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pork and beans has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -0.667 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Pork and beans: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pork and beans by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.