Stewed pork, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A beloved Puerto Rican comfort food, this stew features tender pork chunks simmered in a rich, savory sauce with sofrito, potatoes, and olives, creating a deeply flavorful meal. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes Ingredients: - 2 lbs pork shoulder, cut into 1.5-inch cubes - 2 tablespoons olive oil - 1/2 cup sofrito (store-bought or homemade) - 1 (8 ounce) can tomato sauce - 1 cup water or chicken broth - 1 large potato, peeled and cubed - 1/2 cup pitted green olives - 1/4 cup capers, rinsed - 1/2 teaspoon dried oregano - Salt and black pepper to taste Instructions: 1. Pat pork dry and season with salt and pepper. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Brown pork cubes on all sides; remove and set aside. 2. Add sofrito to the pot and cook for 3-5 minutes until fragrant. 3. Return pork to the pot. Stir in tomato sauce, water or chicken broth, cubed potato, green olives, capers, oregano, salt, and pepper. 4. Bring to a simmer, then reduce heat to low, cover, and cook for 1.5-2 hours, or until pork and potatoes are very tender. Stir occasionally. 5. Taste and adjust seasoning. Serve hot, traditionally with white rice and beans.
Per 100g reference serving, Stewed pork, Puerto Rican style provides 200 kcal of energy, 17.9g protein (36% of calories), 2.75g total carbohydrates (6% of calories, including 0.6g dietary fiber and 1.29g sugars), and 12.7g total fat (58% of calories).
Vitamins Profile in Stewed pork, Puerto Rican style (Per 100g)
Track how Stewed pork, Puerto Rican style 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) | 8.2 mg | 9.1% DV |
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.4 µg | 16.7% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 2.05 mg | 13.7% DV |
| Vitamin K (Phylloquinone) | 4.8 µg | 4% DV |
| Vitamin B1 (Thiamin) | 0.3 mg | 25% DV |
| Vitamin B2 (Riboflavin) | 0.208 mg | 16% DV |
| Vitamin B3 (Niacin) | 4.6 mg | 28.8% DV |
| Vitamin B6 (Pyridoxine) | 0.391 mg | 23% DV |
| Total Folate (Vitamin B9) | 5 µg | 1.2% DV |
| Folate (Dietary Folate Equivalents) | 5 µg | 1.2% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 45.6 mg | 8.3% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 88 µg | 2.4% DV |
| Alpha-Carotene | 6 µg | 0.5% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 38 µg | 0.4% DV |
| Lycopene | 3147 µg | 31.5% DV |
Minerals & Electrolytes in Stewed pork, Puerto Rican style (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) | 1.09 mg | 6.1% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 26 mg | 6.2% DV |
| Potassium (K) | 401 mg | 8.5% DV |
| Zinc (Zn) | 1.91 mg | 17.4% DV |
| Selenium (Se) | 27.4 µg | 49.8% DV |
| Phosphorus (P) | 189 mg | 15.1% DV |
| Copper (Cu) | 0.119 mg | 13.2% DV |
| Sodium (Na) | 579 mg | 25.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.077 g | 4.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.17 g | 8.3% DV |
| Monounsaturated Fat (MUFA) | 7.35 g | 24.5% DV |
| Polyunsaturated Fat (PUFA) | 1.3 g | 6.5% DV |
| Saturated Fat (SFA) | 2.96 g | 14.8% DV |
| Dietary Cholesterol | 54 mg | 18% 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 Stewed pork, Puerto Rican style contains 200 calories (kcal), 17.9g of protein, 2.75g of carbohydrates (0.6g fiber, 1.29g total sugars), and 12.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stewed pork, Puerto Rican style has an estimated food pH of 5.6 and a Potential Renal Acid Load (PRAL) score of 6.41 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stewed pork, Puerto Rican style: 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.
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