What Does 100g of Pork Look Like? A Helpful Visual Guide

Pork is a versatile and popular meat that is enjoyed by many people around the world. From pork chops to sausage, bacon and ham, pork comes in many delicious forms. But when trying to manage portion sizes, it can be tricky picturing what 100g of pork actually looks like on your plate.

In this helpful visual guide, we’ll break down what a standard 100g serving of pork looks like for different cuts, whether raw or cooked. Read on for a useful reference when cooking and meal planning with pork.

Why Pay Attention to Pork Portion Sizes

Before diving into the visuals, let’s briefly go over why portion control matters when eating pork:

• Consuming too much pork can lead to excessive saturated fat and sodium intake. Moderation is key.

• Not eating enough pork means you’ll miss out on important nutrients like protein, niacin, vitamin B12, zinc and iron that pork provides.

• Sticking to recommended serving sizes makes it easier to maintain a balanced, healthy diet.

With that context, let’s explore what a typical 100g pork portion looks like!

What Does 100g of Raw Pork Look Like?

When dealing with raw pork, the look of 100g can vary considerably depending on the specific cut. Here’s a breakdown:

Raw pork tenderloin

• Size: About the length and width of a smartphone or deck of cards

• Weight: 100g

• Appearance: A long, slender, oval-shaped cut of meat.

Raw pork chop

• Size: Approximately the size of a smartphone or credit card in diameter

• Weight: 100g

• Appearance: A thick slice of pork with bone still attached

Raw pork fillet

• Size: Similar to a tennis ball or clenched fist

• Weight: 100g

• Appearance: Oblong, boneless cut of meat

Raw ground pork

• Size: Slightly bigger than a golf ball

• Weight: 100g

• Appearance: Irregular lump of ground meat

As you can see, 100g of raw pork can look quite different depending on the specific cut and shape. For a quick rule of thumb, a raw 100g pork portion is about the size of your palm or a 3-4 ounce serving.

What Does 100g of Cooked Pork Look Like?

When pork is cooked, it loses some moisture which results in a slight reduction in size while maintaining the same weight. Here’s what cooked 100g pork portions look like for common cuts:

Cooked pork tenderloin

• Size: Approximately a deck of cards or smartphone

• Weight: 100g

• Appearance: An elongated oval shape, about 1⁄2 inch thick

Cooked pork chop

• Size: Roughly the size of a credit card

• Weight: 100g

• Appearance: A thick slice of meat about 1⁄2 inch thick

Cooked ground pork

• Size: Slightly smaller than a golf ball

• Weight: 100g

• Appearance: Irregular crumbled bits of cooked meat

Bacon (pan fried)

• Size: Around 3-4 average slices

• Weight: 100g

• Appearance: Flat sliced pork belly, crispy

Ham

• Size: Approximately 2 stacked dice

• Weight: 100g

• Appearance: Sliced ham about 1⁄4 inch thick

So when pork is cooked, 100g weighs the same but shrinks slightly in visual size. Use common food items as a handy frame of reference.

Comparing 100g of Pork to Other Proteins

To give some further context, here’s how a 100g serving of pork visually compares to 100g portions of other popular proteins:

• 100g chicken breast: Size of palm or deck of cards

• 100g steak: About half a smartphone

• 100g salmon fillet: Roughly the size of a bar of soap

• 100g deli meat: Around 4-5 thin slices

• 100g tofu: Slightly smaller than a cupped hand

As you can see, 100g of protein can look quite different depending on the food, but pork and chicken are fairly comparable. Use these size comparisons when building balanced meals.

Tips for Measuring 100g Portions of Pork

If you want to accurately nail that 100g portion, here are some helpful tips:

• Use a food scale and weigh raw pork directly in grams for total precision

• Read nutrition labels closely – they will state gram weights per serving

• For ground pork, about 1⁄2 cup loosely packed equals 100g

• Reference common items like a deck of cards for size

• Ask for a 3-4 ounce or 100g portion of pork when dining out

• Use a 15g tablespoon and count out 7 scoops total for 105g of pork

With practice, your ability to visually identify a 100g pork portion will improve. This will help tremendously in managing calories and nutrients.

Health Benefits of 100g Pork Servings

Consuming a 100g serving of pork provides you with:

• 25g protein (50% daily value)

• Thiamin for energy production

• Zinc and selenium for immune function

• Iron for healthy blood and circulation

• Vitamin B12 for nerve and blood cell health

The protein keeps you satisfied, while the vitamins and minerals offer additional nutritional benefits. Moderating your intake to 100g pork portions allows you to reap these advantages without overdoing calories, sodium or fat.

Putting 100g Pork Meals Together

Here are some delicious meal ideas built around 100g portions of pork:

• 100g pork medallions with zucchini noodles and marinara

• Breakfast hash with 100g sausage, potatoes, peppers and onion

• 100g ham and pineapple pizza with thin crust

• Roasted brussels sprouts topped with 100g bacon lardons

• 100g pulled pork stuffed sweet potatoes with BBQ sauce

Get creative mixing and matching different vegetables, starches, spices and sauces to complement 100g servings of your favorite pork cuts. This takes the guesswork out of getting perfectly portioned meals.

Know Your Pork Cuts

To recap, here’s a quick guide to popular pork cuts and their characteristics:

• Tenderloin: Very lean, cooks quickly

• Chops: More fat than tenderloin, ideal for searing

• Ham: Cured and smoked leg meat, higher sodium

• Bacon: Cured and smoked belly, limit intake of fat and sodium

• Ribs: Fatty cut best for smoking/grilling low and slow

• Shoulder: Larger, fattier cuts used for roasts, shredded pork

• Sausage: Ground pork with fat and flavorings added

Choose your cuts wisely depending on your nutritional needs and preferences.

The Takeaway

Hopefully this gives you a better idea of what a standard 100g serving of pork looks like based on the specific cut, whether it’s raw or cooked. Use common food items like a deck of cards or bar of soap as handy visual references. Getting familiar with appropriate pork portion sizes will help you maintain a healthy balanced diet.