Tamale, pork: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender, seasoned pork nestled in a fluffy masa dough, steamed in a corn husk to create a rich and authentic Mexican delicacy. --- RECIPE --- Servings: 12 Prep Time: 45 minutes (plus soaking time for husks) Ingredients: - 2 cups masa harina - 1 1/2 cups warm chicken broth - 1 tsp baking powder - 1/2 tsp salt - 2/3 cup lard or vegetable shortening - 1 lb cooked shredded pork (seasoned with chili powder, cumin, garlic powder) - 24 corn husks, soaked in hot water for at least 30 minutes Instructions: 1. In a large bowl, beat lard until fluffy. 2. In another bowl, combine masa harina, baking powder, and salt. Gradually add broth to masa mixture until a soft dough forms. 3. Add masa mixture to lard and beat until well combined and fluffy. 4. Spread a thin layer of masa onto the wide end of a corn husk. 5. Place a spoonful of seasoned pork filling in the center. 6. Fold the sides of the husk over the filling, then fold up the bottom. 7. Stand tamales upright in a steamer basket. 8. Steam for 1-1.5 hours, or until masa pulls away easily from the husk.
Per 100g reference serving, Tamale, pork provides 174 kcal of energy, 7.38g protein (17% of calories), 15.8g total carbohydrates (36% of calories, including 2.4g dietary fiber and 0.46g sugars), and 9.04g total fat (47% of calories).
Vitamins Profile in Tamale, pork (Per 100g)
Track how Tamale, 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) | 16.4 mg | 18.2% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.12 µg | 5% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.53 mg | 3.5% DV |
| Vitamin K (Phylloquinone) | 5.1 µg | 4.2% DV |
| Vitamin B1 (Thiamin) | 0.04 mg | 3.3% DV |
| Vitamin B2 (Riboflavin) | 0.05 mg | 3.8% DV |
| Vitamin B3 (Niacin) | 1.29 mg | 8.1% DV |
| Vitamin B6 (Pyridoxine) | 0.132 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 39 µg | 9.8% DV |
| Folate (Dietary Folate Equivalents) | 60 µg | 15% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 8.8 mg | 1.6% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 113 µg | 3.1% DV |
| Beta-Cryptoxanthin | 58 µg | 9.7% DV |
| Lutein + Zeaxanthin | 110 µg | 1.1% DV |
| Lycopene | 85 µg | 0.9% DV |
Minerals & Electrolytes in Tamale, 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) | 0.87 mg | 4.8% DV |
| Calcium (Ca) | 75 mg | 5.8% DV |
| Magnesium (Mg) | 26 mg | 6.2% DV |
| Potassium (K) | 152 mg | 3.2% DV |
| Zinc (Zn) | 1.2 mg | 10.9% DV |
| Selenium (Se) | 9.8 µg | 17.8% DV |
| Phosphorus (P) | 120 mg | 9.6% DV |
| Copper (Cu) | 0.05 mg | 5.6% DV |
| Sodium (Na) | 473 mg | 20.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.102 g | 6.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.84 g | 13.1% DV |
| Monounsaturated Fat (MUFA) | 3.2 g | 10.7% DV |
| Polyunsaturated Fat (PUFA) | 2.03 g | 10.1% DV |
| Saturated Fat (SFA) | 2.69 g | 13.5% DV |
| Dietary Cholesterol | 20 mg | 6.7% 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 Tamale, pork contains 174 calories (kcal), 7.38g of protein, 15.8g of carbohydrates (2.4g fiber, 0.46g total sugars), and 9.04g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tamale, pork has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 3.21 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tamale, pork: 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 Tamale, pork by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.