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High-protein premium pork cut with rich marbling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Grilled Iberian pork lagarto (150 g) has 428 calories. That works out to 285 calories per 100 g. It contains 0 g of carbs, 36.8 g of protein, 31.2 g of fat and 0 g of fiber. Its 1.1 mg of B1 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
428
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36.8g
· 74% DV
Fat
31.2g
· 40% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 34% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 31.2 g | 40% |
| Saturated fat | 10.8 g | 54% |
| Trans fat | 0.15 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.8 g | 74% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 428 kcal |
| 1 ounce (mini) | 28 g | 80 kcal |
| 1 piece (small) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 serving (small) | 120 g | 342 kcal |
| 1 serving (medium) | 180 g | 513 kcal |
| 200 g | 200 g | 570 kcal |
| 1 piece (large) | 220 g | 627 kcal |
| 1 serving (large) | 250 g | 713 kcal |
Calculated from 285 calories per 100 g.
Grilled Iberian pork lagarto is a dish made from a long, narrow cut of Iberian pork cooked over high heat. The cut is valued for its marbling and rich flavor, and it is usually served as strips rather than as a chop.
Iberian pork lagarto comes from a long strip of muscle between the loin and ribs. It is a distinct, narrow cut, not a pork tenderloin or a chop; ask a butcher familiar with Iberian pork if you want the traditional cut.
No, Iberian pork lagarto, presa, and secreto are different cuts. Lagarto is the long strip between the loin and ribs, presa comes from the shoulder area, and secreto is a separate, hidden muscle beneath the shoulder.
Grill Iberian pork lagarto over high heat for a short time, turning the strips once they develop color. Lay them in a single layer and avoid crowding the grill; the narrow pieces cook quickly and can dry out if left over the heat.
No, Iberian pork lagarto does not need a long marinade. Its marbling gives it plenty of flavor, so salt and pepper are often enough. If you do marinate it, keep the time short so the thin strips retain their texture.
Iberian pork lagarto has a rich, distinctly porky flavor and a juicy texture when cooked briefly. Its marbling makes it fuller-tasting than a very lean cut, while grilling adds a browned, savory crust.
No, “Iberian” alone does not mean the pork came from an acorn-fed pig. Acorn-fed status is a separate classification for Iberian pork, so look for a specific indication of the animal’s feeding category rather than assuming it from the cut’s name.
Grilled Iberian pork lagarto pairs well with grilled vegetables, a crisp salad, or potatoes. A sharp dressing or a squeeze of lemon can balance its rich flavor; bread or rice makes the meal more substantial.
Yes, let grilled Iberian pork lagarto rest briefly before serving. Resting gives the juices time to settle, so less runs out when you cut it; slice across the grain for a more tender bite.
Store leftover grilled Iberian pork lagarto in a covered container in the refrigerator and eat it within 3–4 days. Reheat it gently and briefly to help prevent the leaner parts of the strips from drying out.
Vitamins
B1
1.08mg · 90% DV
B3
10.35mg · 65% DV
B12
1.2µg · 50% DV
B6
0.72mg · 42% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
330mg · 47% DV
Zinc
3.6mg · 33% DV
Potassium ⭐
540mg · 16% DV
Sodium
93mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 428 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Grilled Iberian pork lagarto is a Spanish cut from the Iberian pig: a long, narrow strip of meat from along the back, known for its fine marbling. It is cooked over high heat, often with little more than salt, so the fat browns and the meat stays juicy.
The outside is nicely charred while the centre remains tender. In Spain, it may be served as a tapa or as part of a meal with potatoes, salad or grilled vegetables. This is a protein-rich but notably fatty cut, with 24.5 g of protein per 100 g. For a lighter plate, keep the portion modest and pair it with vegetables and a fresh, acidic dressing.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
10.8g
MONOUNSATURATED
14.4g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.