Pernil Over Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pernil Over contains 195 calories, 11.8g protein, 20.5g carbs, and 7.5g fat per one plate (350g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one plate (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 11.8g | 24% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 7.5g | 10% |
| Fiber | 0.50g | 2% |
| Sugar | 0.80g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 38.0mg | 13% |
| Sodium | 340.0mg | 15% |
| Potassium | 1.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 195.0mg | 1083% |
| Magnesium | 2.5mg | 1% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.8mg | 224% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Pernil Over Good for You?
Pernil Over provides 195 calories per one plate (350g) with 11.8g protein, 20.5g carbohydrates, and 7.5g fat. It is a source of saturated fat (14% dv), cholesterol (13% dv), sodium (15% dv).
Pernil is a Puerto Rican/Latin American slow-roasted pork shoulder marinated in garlic, oregano, and citrus, served over white rice. A staple of Caribbean holiday meals and everyday dining.
Key Health Benefits of Pernil Over
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.8g protein per serving to support satiety and muscle maintenance.
How to Track Pernil Over Nutrition with Gram
Use Gram to log pernil over and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pernil over?
Pernil Over contains 195 calories per one plate (350g).
How much protein is in pernil over?
Pernil Over provides 11.8g of protein per one plate (350g).
How many carbs are in pernil over?
Pernil Over has 20.5g of carbohydrates per one plate (350g).
Is pernil over good for tracking nutrition?
Yes. Pernil Over can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pernil over in a meal plan?
Use Pernil Over as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pernil over and thousands of other foods with the Gram app.