Liempo Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of liempo contains 518 calories, 9.3g protein, 0g carbs, and 53g fat. Liempo is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 518 kcal | 26% |
| Protein | 9.3g | 19% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 53.0g | 68% |
| Sodium | 32.0mg | 1% |
| Calcium | 10.0mg | 1% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.40mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 7.0mg | 1% |
Is Liempo Good for You?
Liempo is a nutrient-dense pork cut that offers significant mineral benefits, though it is calorie and fat-heavy. A 100-gram serving delivers 9.3g of protein (19% Daily Value), 180mg of iron (1000% Daily Value), and 120mg of zinc (1091% Daily Value)—making it exceptionally rich in minerals that support oxygen transport and immune function. However, it is also high in total fat at 53g per 100g, so portion control matters for most diets.
Key Health Benefits of Liempo
Exceptional Iron Content: Liempo contains 180mg of iron per 100g, providing 1000% of your daily recommended intake. This mineral is critical for red blood cell formation and preventing anemia, making liempo particularly valuable for those with iron deficiency.
Superior Zinc for Immunity: With 120mg of zinc per serving (1091% DV), liempo is one of the richest dietary sources of this essential mineral. Zinc strengthens immune function, supports wound healing, and plays a role in protein synthesis and cell division.
Quality Protein Source: Each 100g portion delivers 9.3g of protein, contributing 19% toward your daily protein needs. This makes liempo useful for muscle maintenance and repair, especially when eaten as part of a balanced meal.
Low Sodium Profile: At just 32mg per 100g (1% DV), liempo is a naturally low-sodium meat option. This makes it a smart choice for anyone monitoring salt intake for heart health or blood pressure management.
How Does Liempo Compare?
Liempo stands out against other pork cuts like pork belly or pork chops due to its exceptional iron and zinc content—delivering over 10 times the Daily Value for both minerals. While similar cuts may offer comparable protein and calories, liempo is far superior for trace mineral supplementation. Its lower sodium level also gives it an edge over processed or cured pork products.
Frequently Asked Questions
How many calories is in liempo?
Liempo contains 518 calories per 100g, which represents 26% of a standard 2,000-calorie daily diet. A typical serving size may vary depending on how it is prepared and portioned.
Is liempo good for weight loss?
Liempo is not ideal for weight loss because it is calorie-dense (518 kcal per 100g) and very high in fat (53g per 100g). However, its strong protein content (9.3g) can promote satiety, so small portions paired with vegetables and whole grains may fit into a calorie-controlled diet.
Is liempo high in iron?
Yes—liempo is exceptionally high in iron, containing 180mg per 100g and delivering 1000% of the Daily Value in a single serving. This makes it one of the richest dietary sources of iron available, far exceeding most other meat cuts.
Can I eat liempo on a keto diet?
Liempo is compatible with a ketogenic diet because it is high in fat (53g per 100g) and provides protein while being carbohydrate-free. However, watch portion sizes since it is calorie-dense, and monitor total daily fat intake to align with your specific keto macros.
How should I store liempo?
Fresh liempo should be refrigerated at 40°F or below and used within 3-4 days, or frozen for up to 3 months for longer storage. Always wrap it tightly in butcher paper or an airtight container to prevent freezer burn and oxidation.
How to Track Liempo Nutrition with Gram
The Gram app makes logging liempo effortless—simply scan the meat with your phone’s camera using our AI food recognition, and the app instantly pulls complete nutritional data including all 10+ micronutrients. You’ll see exactly how much iron, zinc, protein, and fat you’re consuming, helping you stay aligned with your personal health goals. Our USDA-backed database ensures accuracy so you can confidently track every bite.
Frequently Asked Questions
How many calories is in liempo?
Liempo contains 518 calories per 100g, which represents 26% of a standard 2,000-calorie daily diet. A typical serving size may vary depending on how it is prepared and portioned.
Is liempo good for weight loss?
Liempo is not ideal for weight loss because it is calorie-dense (518 kcal per 100g) and very high in fat (53g per 100g). However, its strong protein content (9.3g) can promote satiety, so small portions paired with vegetables and whole grains may fit into a calorie-controlled diet.
Is liempo high in iron?
Yes—liempo is exceptionally high in iron, containing 180mg per 100g and delivering 1000% of the Daily Value in a single serving. This makes it one of the richest dietary sources of iron available, far exceeding most other meat cuts.
Can I eat liempo on a keto diet?
Liempo is compatible with a ketogenic diet because it is high in fat (53g per 100g) and provides protein while being carbohydrate-free. However, watch portion sizes since it is calorie-dense, and monitor total daily fat intake to align with your specific keto macros.
How should I store liempo?
Fresh liempo should be refrigerated at 40°F or below and used within 3-4 days, or frozen for up to 3 months for longer storage. Always wrap it tightly in butcher paper or an airtight container to prevent freezer burn and oxidation.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track liempo and thousands of other foods with the Gram app.