Pork hash: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and flavorful dish, typically featuring diced or ground pork mixed with potatoes and onions, often pan-fried until crispy and served as a comforting meal. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb ground pork or finely diced pork shoulder - 1 tbsp vegetable oil - 1 large onion, chopped - 2 cloves garlic, minced - 1 bell pepper, chopped (optional) - 1 tsp smoked paprika - 1/2 tsp dried thyme - Salt and black pepper to taste - 1/4 cup chicken or beef broth - Fresh parsley, chopped, for garnish Instructions: 1. Heat vegetable oil in a large skillet over medium-high heat. Add ground or diced pork and cook, breaking it up, until browned and cooked through. Drain excess fat if necessary. Remove pork and set aside. 2. Add chopped onion and bell pepper (if using) to the skillet. Cook until softened, about 5-7 minutes. 3. Add minced garlic, smoked paprika, and thyme. Cook for 1 minute until fragrant. 4. Return the cooked pork to the skillet. Stir to combine. 5. Pour in the broth, scraping up any browned bits from the bottom of the pan. Simmer for a few minutes until the liquid is mostly absorbed. 6. Season with salt and black pepper to taste. 7. Serve hot, garnished with fresh parsley. Can be served with a fried egg on top.
Per 100g reference serving, Pork hash provides 186 kcal of energy, 12.9g protein (28% of calories), 1.96g total carbohydrates (4% of calories, including 0.5g dietary fiber and 0.56g sugars), and 13.7g total fat (68% of calories).
Vitamins Profile in Pork hash (Per 100g)
Track how Pork hash 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) | 2.7 mg | 3% DV |
| Vitamin D (D2 + D3) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.44 µg | 18.3% DV |
| Vitamin A (RAE) | 6 µg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.55 mg | 3.7% DV |
| Vitamin K (Phylloquinone) | 13.3 µg | 11.1% DV |
| Vitamin B1 (Thiamin) | 0.295 mg | 24.6% DV |
| Vitamin B2 (Riboflavin) | 0.201 mg | 15.5% DV |
| Vitamin B3 (Niacin) | 2.85 mg | 17.8% DV |
| Vitamin B6 (Pyridoxine) | 0.188 mg | 11.1% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 45.3 mg | 8.2% DV |
| Preformed Retinol | 4 µg | 0.4% DV |
| Beta-Carotene | 26 µg | 0.7% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Lutein + Zeaxanthin | 47 µg | 0.5% DV |
Minerals & Electrolytes in Pork hash (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) | 0.9 mg | 5% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 268 mg | 5.7% DV |
| Zinc (Zn) | 1.98 mg | 18% DV |
| Selenium (Se) | 20.2 µg | 36.7% DV |
| Phosphorus (P) | 146 mg | 11.7% DV |
| Copper (Cu) | 0.098 mg | 10.9% DV |
| Sodium (Na) | 486 mg | 21.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.15 g | 9.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.58 g | 11.3% DV |
| Monounsaturated Fat (MUFA) | 6.01 g | 20% DV |
| Polyunsaturated Fat (PUFA) | 1.87 g | 9.3% DV |
| Saturated Fat (SFA) | 4.42 g | 22.1% DV |
| Dietary Cholesterol | 56 mg | 18.7% 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 hash contains 186 calories (kcal), 12.9g of protein, 1.96g of carbohydrates (0.5g fiber, 0.56g total sugars), and 13.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pork hash has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 5.41 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pork hash: 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 hash by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.