Pork and watercress with soy-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and refreshing stir-fry combining tender slices of pork with the peppery bite of fresh watercress, all brought together by a savory soy-based sauce. --- RECIPE --- Servings: 3-4 Prep Time: 20 minutes Ingredients: - 1 lb pork loin or tenderloin, thinly sliced - 2 bunches watercress, tough stems removed, washed - 2 tbsp soy sauce - 1 tbsp rice wine or dry sherry - 1 tsp sugar - 1 tsp cornstarch - 1/4 cup chicken broth - 2 tbsp vegetable oil - 2 cloves garlic, minced - 1 inch ginger, grated Instructions: 1. In a small bowl, combine soy sauce, rice wine, sugar, cornstarch, and chicken broth to make the sauce. 2. Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add sliced pork and stir-fry until cooked through and lightly browned. Remove and set aside. 3. Add the remaining 1 tbsp vegetable oil to the skillet. Add minced garlic and grated ginger and stir-fry for 30 seconds until fragrant. 4. Add the watercress to the skillet and stir-fry quickly for 1-2 minutes until just wilted but still vibrant. 5. Return the cooked pork to the skillet. 6. Pour the prepared sauce over the pork and watercress, stirring constantly until the sauce thickens and coats everything. 7. Serve immediately.
Per 100g reference serving, Pork and watercress with soy-based sauce provides 190 kcal of energy, 14.9g protein (32% of calories), 3.35g total carbohydrates (7% of calories, including 0.5g dietary fiber and 1.05g sugars), and 12.7g total fat (61% of calories).
Vitamins Profile in Pork and watercress with soy-based sauce (Per 100g)
Track how Pork and watercress with soy-based sauce 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 C (Ascorbic Acid) | 2.6 mg | 2.9% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.36 µg | 15% DV |
| Vitamin A (RAE) | 4 µg | 0.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.65 mg | 11% DV |
| Vitamin K (Phylloquinone) | 22.2 µg | 18.5% DV |
| Vitamin B1 (Thiamin) | 0.507 mg | 42.3% DV |
| Vitamin B2 (Riboflavin) | 0.182 mg | 14% DV |
| Vitamin B3 (Niacin) | 3.15 mg | 19.7% DV |
| Vitamin B6 (Pyridoxine) | 0.332 mg | 19.5% 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 | 51.1 mg | 9.3% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 37 µg | 1% DV |
| Lutein + Zeaxanthin | 71 µg | 0.7% DV |
Minerals & Electrolytes in Pork and watercress with soy-based sauce (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) | 0.82 mg | 4.6% DV |
| Calcium (Ca) | 24 mg | 1.8% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 295 mg | 6.3% DV |
| Zinc (Zn) | 1.35 mg | 12.3% DV |
| Selenium (Se) | 17.4 µg | 31.6% DV |
| Phosphorus (P) | 142 mg | 11.4% DV |
| Copper (Cu) | 0.057 mg | 6.3% DV |
| Sodium (Na) | 341 mg | 14.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.359 g | 22.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 3.05 g | 21.8% DV |
| Monounsaturated Fat (MUFA) | 5.46 g | 18.2% DV |
| Polyunsaturated Fat (PUFA) | 3.45 g | 17.2% DV |
| Saturated Fat (SFA) | 2.78 g | 13.9% DV |
| Dietary Cholesterol | 39 mg | 13% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Pork and watercress with soy-based sauce contains 190 calories (kcal), 14.9g of protein, 3.35g of carbohydrates (0.5g fiber, 1.05g total sugars), and 12.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pork and watercress with soy-based sauce has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 5.49 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pork and watercress with soy-based sauce: Cereals containing gluten, Soybeans. 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 watercress with soy-based sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.