Pork Spleen Calorie and Macronutrient Breakdown
When considering how many calories in a pork spleen, it is important to differentiate between raw and cooked forms, as preparation methods can influence the final nutritional values. The calorie count for pork spleen is relatively low, especially when compared to many cuts of muscle meat, making it a viable option for those on a calorie-conscious diet who are seeking a nutrient boost.
A 100-gram (approx. 3.5 ounces) serving of raw pork spleen contains about 100 calories. The macronutrient composition is primarily protein and fat, with zero carbohydrates.
- Protein: Raw pork spleen contains around 18 grams of protein per 100-gram serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function.
- Fat: With just over 2.5 grams of total fat per 100 grams, pork spleen is a lean protein source.
- Carbohydrates: Pork spleen contains no carbohydrates, making it a perfect fit for low-carb and ketogenic diets.
For cooked pork spleen, the calorie and nutrient density changes slightly due to water loss during cooking. For instance, a 3-ounce portion of braised pork spleen contains around 127 calories, 24 grams of protein, and 2.7 grams of fat.
The Micronutrient Powerhouse: Vitamins and Minerals
Beyond its calorie and macronutrient profile, pork spleen is packed with a wide array of vitamins and minerals. These essential nutrients are crucial for numerous bodily functions, from energy production to immune health.
- Iron: Pork spleen is exceptionally rich in heme iron, the form most easily absorbed by the body. This makes it a powerful food for combating iron deficiency anemia. A 100-gram serving of raw pork spleen provides a staggering amount of iron.
- Vitamin B12: As with many organ meats, pork spleen is an outstanding source of Vitamin B12, which is vital for nerve function and red blood cell production.
- Vitamin C: This organ meat also contains a notable amount of Vitamin C, an antioxidant that supports immune health.
- Selenium: Pork spleen provides a good dose of selenium, a mineral that acts as an antioxidant and is important for thyroid health.
- Zinc: Zinc is another mineral found in spleen that supports immune function and cellular metabolism.
Comparing Pork Spleen to Other Organ Meats
To put its nutritional value into perspective, comparing pork spleen to other common organ meats can be helpful. While liver is often celebrated as a nutrient superstar, spleen offers its own unique advantages.
| Nutrient (per 100g) | Pork Spleen (Raw) | Beef Liver (Cooked) | Chicken Heart (Cooked) |
|---|---|---|---|
| Calories | ~100 kcal | ~190 kcal | ~185 kcal |
| Protein | ~18 g | ~29 g | ~26 g |
| Fat | ~2.6 g | ~6.5 g | ~7.5 g |
| Carbohydrates | ~0 g | ~4 g | ~0 g |
| Iron | Very High | Very High | High |
| Vitamin B12 | Very High | Very High | High |
As the table shows, pork spleen offers a lower-calorie and lower-fat option than both beef liver and chicken heart, while still delivering a comparable boost of iron and vitamin B12. This makes it an attractive choice for those seeking the benefits of organ meats without the higher caloric content. For more information on the nutrient profiles of different organ meats, the Archer Jerky blog offers a useful overview of various options.
Culinary Preparation and Considerations
Preparing pork spleen can be done in several ways. In many traditional cuisines, it is used in stews, sausages, and other offal dishes. Due to its dense texture, it often benefits from braising or slow-cooking to become tender.
To prepare pork spleen:
- Rinse: Begin by thoroughly washing the spleen under cold water.
- Trim: Remove any tough connective tissue or membranes.
- Soak (Optional): Some people prefer to soak the spleen in milk or water with a little vinegar for a few hours to help temper its robust flavor.
- Cook: Spleen can be pan-fried with onions and other seasonings, braised in broth, or added to stews.
- Season: As with other organ meats, it pairs well with strong flavors like garlic, onions, and spicy peppers.
Conclusion: A High-Nutrient, Low-Calorie Option
In summary, pork spleen is a low-calorie, high-protein organ meat with a remarkably dense concentration of essential vitamins and minerals, particularly iron and vitamin B12. At roughly 100 calories per 100-gram raw serving, it is a lighter alternative to other organ meats like liver, while still delivering powerful nutritional benefits. While it may not be a common menu item in Western diets, its impressive nutrient profile and versatility in cooking make it a valuable food to consider for those looking to expand their dietary horizons and boost their intake of micronutrients.
