Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 12, 2026
pork or ham with
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Pork or ham with soy-based sauce

🔥 190 Calories
💪 14.9g Protein
⚡ 3.4g Carbohydrates
🥑 12.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Pork or ham with soy-based sauce
Energy density
Moderate
190 kcal per 100g
Macro energy profile
Fat-led
32% Protein · 7% Carbohydrates · 61% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in proteinLow in sugarUSDA data

Nutritional Information

190
kcal/100g
Protein
14.9g
Carbohydrates
3.4g
Fat
12.7g

About Pork or ham with soy-based sauce

Pork or ham with soy-based sauce is a savory dish that combines the rich flavors of pork, a staple in many cultures, with the umami profile of soy sauce, which originates from East Asia. This dish is popular in various cuisines, often used in stir-fries, marinades, or as a protein addition to rice and noodle dishes. The combination brings together the tenderness of pork with a salty, slightly sweet glaze that enhances the overall flavor profile, making it a favorite among meat lovers and culinary enthusiasts alike. Nutritionally, pork is a good source of protein, supplying essential amino acids required for muscle repair and growth. The soy-based sauce contributes additional flavor without excessive calories, making this dish appealing for those mindful of their diet. With approximately 190 calories per 100g, it contains 14.9g of protein, 3.4g of carbohydrates, and 12.7g of fat, making it an energy-dense option that can fit well into balanced meal planning when enjoyed in moderation.

Health Benefits

Supports muscle growth and repair due to high protein content.
Provides essential vitamins and minerals, including B vitamins for energy metabolism.
Contains healthy fats which can support hormone production.
Offers flavor without excessive calories, aiding in weight management.
Can improve satiety, helping to control appetite and reduce snacking.
Provides important micronutrients such as iron, essential for red blood cell production.
Delivers zinc, which is important for immune function.
May contribute to cardiovascular health when consumed in moderation.
Versatile ingredient that can enhance the nutritional profile of various dishes.
Can be part of a balanced diet, providing both enjoyment and nutrition.

Recommended Food Pairings

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Steamed broccoli - Adds fiber and vitamins, balancing the meal nutritionally.
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Brown rice - Complements the dish with complex carbohydrates for sustained energy.
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Red bell peppers - Provides antioxidants and vitamin C that enhance immune support.
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Tofu - Increases protein content while adding plant-based nutrients.
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Sesame seeds - Adds crunch and healthy fats for a more satisfying meal.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Marinate the pork in the soy sauce for at least 30 minutes before cooking for enhanced flavor.
  • •Pair with steamed vegetables for a balanced meal.
  • •Avoid overcooking to maintain tenderness and juiciness.
  • •Consider using low-sodium soy sauce for a healthier option.
  • •Serve with whole grains like quinoa or brown rice to increase fiber intake.

Selection & Storage

How to choose:

  • ✓Select pork with a bright pink color and firm texture, indicating freshness.
  • ✓Look for minimal moisture in the packaging, as excess liquid can indicate spoilage.
  • ✓Check the expiration date to ensure the product is still within its safe consumption period.
  • ✓Opt for cuts with marbling, as this generally indicates flavor and tenderness.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a sealed container to maintain freshness.
Shelf life
Storage duration is 3-5 days refrigerated, and up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid soy-based sauces.
  • ⚠️People with certain dietary restrictions may need to limit pork intake.
  • ⚠️Excessive consumption of processed meats may be linked to health risks.
  • ⚠️Preparation methods such as frying can increase unhealthy fat content.

Frequently Asked Questions

How many calories does Pork or ham with soy-based sauce have?

Pork or ham with soy-based sauce contains approximately 190 calories per 100 grams. This calorie count makes it a relatively energy-dense food, ideal for those looking to maintain or gain weight when consumed in moderation.

Is Pork or ham with soy-based sauce healthy?

Yes, Pork or ham with soy-based sauce can be considered healthy when eaten in moderation. It is high in protein, essential for muscle repair and growth, and provides important vitamins and minerals. However, it’s crucial to balance it with plenty of vegetables and whole grains for a well-rounded diet.

How should Pork or ham with soy-based sauce be stored?

Pork or ham with soy-based sauce should be stored in the refrigerator at temperatures between 0-4°C (32-39°F). Keep it in a sealed container to prevent contamination and maintain freshness. For longer storage, it can be frozen for up to 6 months.

What are the benefits of eating Pork or ham with soy-based sauce?

Eating Pork or ham with soy-based sauce provides several benefits, including high protein content for muscle support, essential vitamins and minerals, and a flavorful addition to meals that can help enhance overall dietary satisfaction.

How much Pork or ham with soy-based sauce can I eat per day?

A reasonable portion size for Pork or ham with soy-based sauce is about 150 grams, which provides a good balance of nutrients without excessive calories. It is best to enjoy it 2-3 times a week as part of a balanced diet.

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