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High-protein spiced pork cooked in a tandoor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tandoor Pork (150 g) has 323 calories. That works out to 215 calories per 100 g. It contains 3.2 g of carbs, 41.3 g of protein, 16.2 g of fat and 0.8 g of fiber. Its 58.5 µg of Selenium covers 106% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
323
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
41.3g
· 83% DV
Fat
16.2g
· 21% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 51% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 323 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 5.18 g | 26% |
| Trans fat | 0.05 g | |
| Sodium | 720 mg | 31% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 41.3 g | 83% |
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 serving (medium) | 150 g | 323 kcal |
| 1 ounce (thin) | 28.4 g | 61 kcal |
| 1 piece (small) | 55 g | 118 kcal |
| 100 g | 100 g | 215 kcal |
| 1 piece (medium) | 100 g | 215 kcal |
| 1 cup (diced) | 140 g | 301 kcal |
| 1 piece (large) | 150 g | 323 kcal |
| 1 serving (large) | 220 g | 473 kcal |
| 1 serving (extra large) | 300 g | 645 kcal |
Calculated from 215 calories per 100 g.
Tandoor Pork is pork cooked in a tandoor-style clay oven, often after a spiced marinade. The name describes the cooking style rather than one fixed recipe, so the cut of pork and seasoning can vary.
Marinate the pork with spices, then cook it in a covered tandoor or a suitable hot oven until tender and safely cooked through. A meat thermometer is the most reliable way to check doneness, especially for a large roast.
They usually refer to closely related dishes: pork cooked in a tandoor-style oven, often with an Indian-inspired spiced marinade. “Tandoori” more strongly suggests that style of seasoning, while “tandoor” can simply describe the oven or cooking method.
Pork shoulder is a good choice for slow-cooked Tandoor Pork because its fat and connective tissue help it become tender. Leaner cuts can work, but they are more likely to dry out during long cooking.
A common Tandoor Pork marinade combines yogurt or oil with garlic, ginger, and spices such as cumin, coriander, and chili. Recipes vary, and the meat can be marinated ahead of cooking so the seasoning coats it well.
Tandoor Pork uses a cooking method associated with South Asian tandoor cooking, but pork is not a universal or defining traditional tandoori meat. Many familiar tandoori dishes use chicken, and regional and household recipes differ.
Tandoor Pork can turn tough if the cut is too lean or if a slow-cooking cut has not had enough time to soften. Choose a cut suited to the cooking time, and avoid relying on appearance alone to judge doneness.
Serve Tandoor Pork with naan or rice, plus grilled vegetables, salad, or a cooling yogurt-based sauce. The fresh and tangy sides balance the meat’s rich texture and warm spices.
Refrigerate leftover Tandoor Pork in a covered container within two hours of cooking and eat it within three to four days. Freeze portions if you need to keep them longer, then reheat until steaming hot throughout.
Yes, you can make Tandoor Pork in a regular oven, though it will not have exactly the same heat environment as a clay tandoor. Use an oven-safe dish, keep the meat covered for slow cooking, and uncover it near the end if you want browning.
Vitamins
B1
1.08mg · 90% DV
B3
12.15mg · 76% DV
B6
0.75mg · 44% DV
B12
1.05µg · 44% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
360mg · 51% DV
Zinc
3.75mg · 34% DV
Sodium
720mg · 31% DV
Potassium ⭐
585mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 323 calories in 1 serving (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.
Tandoor Pork is pork seasoned with spices and cooked in a tandoor, a very hot clay oven associated especially with South Asian cooking. The intense heat can brown the outside while keeping the meat tender inside, with a smoky, savoury flavour. Recipes vary, but the meat is often served in pieces with its cooking juices or a spiced accompaniment.
It works well with flatbread, rice, grilled vegetables or a crisp salad; in the UK and elsewhere, it can also be served as part of a shared curry-style meal. With 27.5 g of protein per 100 g, it is a protein-rich main, while the meat itself is low in carbohydrates. For a lighter plate, pair it with vegetables and go easy on rich sauces.
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
5.18g
MONOUNSATURATED
7.05g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.