Pork, steak, coated: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Coated pork steaks offer a delightful textural contrast, with a crispy, seasoned exterior giving way to a tender, juicy interior, making them a hearty and flavorful main course. --- RECIPE --- Servings: 2 Prep Time: 10 minutes Ingredients: - 2 pork shoulder steaks (about 1-inch thick) - 1/2 cup all-purpose flour - 1 tsp salt - 1/2 tsp black pepper - 1/2 tsp garlic powder - 1/4 cup vegetable oil Instructions: 1. 1. In a shallow dish, combine flour, salt, pepper, and garlic powder. 2. 2. Dredge each pork steak in the flour mixture, ensuring it's evenly coated. Shake off excess. 3. 3. Heat vegetable oil in a large skillet over medium-high heat. 4. 4. Carefully place coated pork steaks in the hot oil and cook for 6-8 minutes per side, or until golden brown and cooked through (internal temperature 145°F/63°C).
Per 100g reference serving, Pork, steak, coated provides 275 kcal of energy, 24.2g protein (36% of calories), 7.2g total carbohydrates (11% of calories, including 0.4g dietary fiber and 0.62g sugars), and 15.8g total fat (53% of calories).
Vitamins Profile in Pork, steak, coated (Per 100g)
Track how Pork, steak, coated 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 D (D2 + D3) | 1 µg | 5% DV |
| Vitamin B12 (Cobalamin) | 0.85 µg | 35.4% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.49 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.52 mg | 43.3% DV |
| Vitamin B2 (Riboflavin) | 0.368 mg | 28.3% DV |
| Vitamin B3 (Niacin) | 4 mg | 25% DV |
| Vitamin B6 (Pyridoxine) | 0.419 mg | 24.6% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 16 µg | 4% DV |
| Natural Food Folate | 2 µg | 0.5% DV |
| Choline | 94.8 mg | 17.2% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
Minerals & Electrolytes in Pork, steak, coated (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) | 2.05 mg | 11.4% DV |
| Calcium (Ca) | 41 mg | 3.2% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 310 mg | 6.6% DV |
| Zinc (Zn) | 4.44 mg | 40.4% DV |
| Selenium (Se) | 40.8 µg | 74.2% DV |
| Phosphorus (P) | 207 mg | 16.6% DV |
| Copper (Cu) | 0.159 mg | 17.7% DV |
| Sodium (Na) | 352 mg | 15.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.161 g | 10.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.17 g | 15.5% DV |
| Monounsaturated Fat (MUFA) | 7.04 g | 23.5% DV |
| Polyunsaturated Fat (PUFA) | 2.47 g | 12.4% DV |
| Saturated Fat (SFA) | 5.37 g | 26.9% DV |
| Dietary Cholesterol | 86 mg | 28.7% 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, steak, coated contains 275 calories (kcal), 24.2g of protein, 7.2g of carbohydrates (0.4g fiber, 0.62g total sugars), and 15.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pork, steak, coated has an estimated food pH of 5.6 and a Potential Renal Acid Load (PRAL) score of 11.8 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pork, steak, coated: Milk, Cereals containing gluten, Eggs. 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, steak, coated by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.