How healthy is sweet and sour pork?
Is sweet and sour pork healthy? Best kept occasional. Sweet and sour pork scores 32/100 on the HowHealthyIs Score: 100 g provides 184 kcal, 17 mg vitamin C and 9.1 g protein. Sweet and sour pork is battered, fried pork with pineapple and peppers in a ketchup, sugar and vinegar sauce: it supplies protein and some vitamin C, but the sauce is high in added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sweet and sour pork ranks higher than 32% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C10%
- Protein10%
- Vitamin E4%
- Potassium3%
- Magnesium2%
- Iron2%
- Vitamin A1%
- Fiber1%
- Calcium1%
Counts against
- Saturated fat6%
- Added sugars5%
- Sodium4%
Raw NRF9.3: 33 minus 15 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sweet and sour pork?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 184 kcal | 460 kcal | |
| Protein | 9.1 g | 23 g | 46% |
| Carbohydrates | 15 g | 37 g | 13% |
| Fiber | 0.6 g | 1.5 g | 5% |
| Sugars | 7.6 g | 19 g | |
| Added sugars | 4.8 g | 12 g | 24% |
| Fat | 9.7 g | 24 g | 31% |
| Saturated fat | 2.2 g | 5.6 g | 28% |
| Omega-3 fats | 0.4 g | 1.1 g | |
| Vitamins | |||
| Vitamin A | 22 µg | 54 µg | 6% |
| Vitamin C | 17 mg | 42 mg | 46% |
| Vitamin D | 0.3 µg | 0.8 µg | 4% |
| Vitamin E | 1.1 mg | 2.6 mg | 18% |
| Vitamin K | 4 µg | 10 µg | 8% |
| Vitamin B12 | 0.3 µg | 0.7 µg | 27% |
| Folate | 9.4 µg | 24 µg | 6% |
| Minerals | |||
| Calcium | 17 mg | 42 mg | 3% |
| Iron | 0.6 mg | 1.4 mg | 8% |
| Potassium | 230 mg | 574 mg | 12% |
| Magnesium | 15 mg | 39 mg | 9% |
| Zinc | 0.8 mg | 2.1 mg | 19% |
| Sodium | 153 mg | 383 mg | 17% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard sweet and sour pork?
We estimate sweet and sour pork from this standard recipe (serves 4, about 1100 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Ketchup is counted as added sugar, since it is a sweetened sauce. Frying oil uptake is an estimate.
| Ingredient | Amount |
|---|---|
| Pork loin, cubed | 450 g |
| 1 egg for the batter | 50 g |
| Cornstarch for the batter | 60 g |
| Oil absorbed in frying | 45 g |
| Pineapple chunks in juice | 150 g |
| Red bell pepper | 75 g |
| Green bell pepper | 75 g |
| 1 onion | 100 g |
| Ketchup | 60 g |
| Sugar | 40 g |
| Vinegar | 40 g |
| Soy sauce | 15 g |
| Cornstarch to thicken the sauce | 10 g |
| Water for the sauce | 100 g |
Why is sweet and sour pork good for you?
- 42 mg vitamin C in 1 serving, 46% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 23 g protein in 1 serving, 46% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.7 µg vitamin B12 in 1 serving, 27% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- An occasional takeout favorite
- Ordering with steamed rice and stir-fried greens instead of fried rice
What should you watch out for?
- The sauce adds a lot of added sugar for a savory dish.
- Deep-fried batter makes it richer than a plain stir-fry.
What can you eat instead of sweet and sour pork?
Foods you can use the same way with a higher HowHealthyIs Score.