Stew, pork: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and comforting stew featuring tender pieces of pork and vegetables simmered in a rich, savory broth, perfect for a warming meal. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 1.5 lbs pork shoulder (Boston butt), cut into 1.5-inch cubes - 1 tbsp olive oil - 1 onion, chopped - 2 carrots, peeled and sliced - 2 celery stalks, sliced - 2 cloves garlic, minced - 1 (14.5 oz) can diced tomatoes, undrained - 4 cups chicken or pork broth - 1 bay leaf - 1 tsp dried thyme - 2 potatoes, peeled and diced - Salt and black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. Pat pork cubes dry and season generously with salt and pepper. 2. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Brown the pork in batches on all sides. Remove pork and set aside. 3. Add onion, carrots, and celery to the pot. Cook until softened, about 8-10 minutes. 4. Add garlic and cook for 1 minute until fragrant. 5. Return pork to the pot. Stir in diced tomatoes, broth, bay leaf, and thyme. Bring to a boil, then reduce heat, cover, and simmer for 1 hour. 6. Add diced potatoes to the stew. Continue to simmer, covered, for another 20-30 minutes, or until pork and potatoes are tender. 7. Remove bay leaf. Season with salt and pepper to taste. Garnish with fresh parsley and serve hot.
Per 100g reference serving, Stew, pork provides 109 kcal of energy, 8.35g protein (31% of calories), 6.29g total carbohydrates (23% of calories, including 1.3g dietary fiber and 1.57g sugars), and 5.42g total fat (46% of calories).
Vitamins Profile in Stew, pork (Per 100g)
Track how Stew, pork 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) | 7 mg | 7.8% DV |
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.28 µg | 11.7% DV |
| Vitamin A (RAE) | 129 µg | 14.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.22 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 5.4 µg | 4.5% DV |
| Vitamin B1 (Thiamin) | 0.182 mg | 15.2% DV |
| Vitamin B2 (Riboflavin) | 0.143 mg | 11% DV |
| Vitamin B3 (Niacin) | 1.75 mg | 10.9% DV |
| Vitamin B6 (Pyridoxine) | 0.201 mg | 11.8% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 36.7 mg | 6.7% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 1285 µg | 35.7% DV |
| Alpha-Carotene | 517 µg | 43.1% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 156 µg | 1.6% DV |
| Lycopene | 540 µg | 5.4% DV |
Minerals & Electrolytes in Stew, pork (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) | 0.75 mg | 4.2% DV |
| Calcium (Ca) | 19 mg | 1.5% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 252 mg | 5.4% DV |
| Zinc (Zn) | 1.61 mg | 14.6% DV |
| Selenium (Se) | 12.8 µg | 23.3% DV |
| Phosphorus (P) | 86 mg | 6.9% DV |
| Copper (Cu) | 0.086 mg | 9.6% DV |
| Sodium (Na) | 304 mg | 13.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.03 g | 1.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.577 g | 4.1% DV |
| Monounsaturated Fat (MUFA) | 2.39 g | 8% DV |
| Polyunsaturated Fat (PUFA) | 0.661 g | 3.3% DV |
| Saturated Fat (SFA) | 1.98 g | 9.9% DV |
| Dietary Cholesterol | 29 mg | 9.7% 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 Stew, pork contains 109 calories (kcal), 8.35g of protein, 6.29g of carbohydrates (1.3g fiber, 1.57g total sugars), and 5.42g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stew, pork has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 1.29 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stew, pork: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Stew, pork by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.