Meat and Poultry / Offal
Pork spleen
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 87kcal / 2530kcal (3%) |
Macronutrients
Protein | 16.1 g/ 71g (22%) | ||||||
Total Fat | 2.5 g/ 42g (5%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 11.75 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.21 mg/ 1mg (17%) source |
Vit B2 | 0.41 mg/ 1mg (31%) high |
Vit B3 | 4.4 mg NE/ 16mg NE (27%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 13 mg/ 750mg (1%) |
Phosphorus | 206 mg/ 700mg (29%) source |
Iron | 6.9 mg/ 12mg (57%) high |
Sodium | 75 mg/ 1500mg (5%) low |
What is this food?
Pork spleen is an organ meat (a type of offal) that’s mainly used as a protein in some Filipino dishes. Per 100g, it’s about 87 kcal and has 2.5g total fat with 350mg cholesterol, plus 75mg sodium.
Why it matters to health
Because pork spleen is a protein-rich food, it can help support daily muscle repair and keep you full during your meals. It also has cholesterol and saturated fat, so portion size and frequency matter—especially if you also eat other fatty meats or processed foods in the same day. The good part: it has no carbohydrates, sugar, or fiber, so pairing it with vegetables and high-fiber sides (like ensaladang gulay or brown rice in smaller portions) helps balance your plate.
Healthier tips
- Keep portions small: try 1–2 tablespoons to 1/2 cup cooked depending on your appetite, then fill the rest of your plate with vegetables.
- Balance your 3 full meals + 1–2 snacks: if you have pork spleen at lunch or dinner, choose lighter snacks (fruit, yogurt, or nuts in small amounts) and avoid adding more fatty meats that day.
- Go for cooking methods that use less added fat: stew, ginisa with minimal oil, or soup rather than deep-frying.
- Watch sodium: if it’s salty (like in some sisig or ginisang offal), add more fresh vegetables and use less salt/soy sauce.
- Pair with fiber: add malunggay, pechay, kangkong, or mixed salad to support digestion and overall heart-friendly eating.
Common Filipino dishes
Pork spleen sinigang, Pork spleen ginisa, Dinuguan (with offal), Sisig (offal-based), Adobong atay at spleen
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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