Pork – Nutritional Facts and Health Benefits

Parul Dube

July 27, 2022

Pork refers to the meat that comes from a domestic pig. It’s the most popular red meat in the world, especially in eastern Asia and in American meals. Lean pork is rich in protein and contains various vitamins and minerals, making it a perfect supplement to a balanced diet. Most people eat unprocessed pork, but it is also available as smoked pork, ham, bacon, and sausages. 

Pork contains vitamins and minerals such as phosphorus, selenium, and thiamine. It has more thiamine than other red meats such as beef and lamb. Pork is also a good source of heme-iron, abundant in red meats, which gets easily absorbed by the human digestive system. In addition, pork contains selenium, which is necessary for normal thyroid function. However, pork has varying amounts of fat, depending on the cut. 

Nutritional Facts About Pork

According to the USDA, 100 g serving of pork contains the following nutrients.

  • Calories: 109 kcal
  • Protein: 21 g
  • Fat: 2.17 g
  • Water: 76 g
  • Magnesium: 27 mg
  • Phosphorus: 247 mg
  • Potassium: 399 mg
  • Iron: 0.98 mg
  • Selenium: 30.8 µg
  • Thiamin: 0.998 mg
  • Vitamin B12: 0.51 µg


Pork, like other meat, is mainly made of protein. Lean pork has a protein level of roughly 26% by wet weight. When dried, lean pork has a protein level of up to 89%, making this a protein-dense food.

Pork provides all nine essential amino acids required for the growth and maintenance of your body. Red meat is, in fact, among the complete protein sources available. As a result, pork is particularly beneficial for bodybuilders, recovering athletes, people recovering from surgery, and others who need to strengthen their bodies.

Pork Fat

Pork has a varying range of fat content. These Pork fats content typically ranges between 10-16%, but it can be much higher depending on trimming and other factors.

Lard is clarified pig fat that serves as a cooking fat. Like different varieties of red meat, pork mainly consists of saturated and unsaturated fats in roughly equal amounts. However, pork meat differs slightly from that of ruminant animals like beef and lamb in terms of fatty acid composition. It has a lower conjugated linoleic acid (CLA) and a higher content of unsaturated fats.

Minerals and Vitamins

Pork is high in a variety of minerals and vitamins, including:

  • Thiamine: Pork, unlike other red meats, including beef and lamb, is exceptionally high in thiamine, a B vitamin that is important for a variety of body activities.
  • Selenium: Selenium is abundant in pork. Animal-derived foods, such as meats, seafood, poultry, and dairy products, are the most significant sources of this essential nutrient.
  • Zinc: Zinc is a vital mineral abundant in pork and induces a healthy immune system activation.
  • Vitamin B12: It is a water-soluble vitamin. Vitamin B12 is necessary for blood production and brain function and is almost entirely present in animal-based foods. Anaemia and neuronal damage can result from this vitamin deficiency.
  • Niacin: Niacin, often known as vitamin B3, is a B vitamin that plays a range of functions in the body, including growth and metabolism.
  • Phosphorus: Phosphorus is abundant and ubiquitous in all cuts of pork, so it’s usually a big part of most people’s diets. It’s necessary for physical development and maintenance.
  • Iron: Pork has a lower iron content than lamb or beef. However, it is still a great source of iron because the digestive tract can absorb iron efficiently from pork meat. 

The HealthifyMe Note

The fats in pork can go up depending on the cut and where the meat comes from. If fat is a concern, lean pork cuts or trimming any pork helps keep the fat level in check. Tenderloin is one of the healthiest and leanest cuts of pork available.

Other Types of Meat Compounds in Pork

Pork, like plants, includes a variety of bioactive compounds that may have health implications. Some of the red meat-based compounds present in pork are:

  • The amino acid creatine, which is abundant in pork, provides energy to your muscles. It’s a popular bodybuilding supplement to help with muscular growth and maintenance.
  • Taurine is an oxidative amino acid that your body produces and can be present in pork. Taurine can be advantageous to heart or muscle function if consumed sufficiently.
  • Glutathione is an inhibitor found in high red meat concentrations, but your body also produces it. So despite its importance as an antioxidant, glutathione’s significance as a vitamin is unknown.
  • Cholesterol content varies depending on the type of pork. For example, centre-cut pork chops have 70 mg of cholesterol per 100 grams. On the other hand, the same serving size of pork bacon has more than 80 mg of cholesterol. 

Health Benefits of Pork

Muscle Mass Preservation

Like most animal products, pork is an excellent source of protein. Maintaining muscle mass as you become older is vital for your health. Muscle mass naturally degrades as you age if you don’t exercise and eat a healthy diet.

Muscle wasting can progress to sarcopenia, a condition characterised by low muscle mass and a poor quality of life. Sarcopenia is particularly common in senior citizens.

Studies show that inadequate high-quality protein consumption can hasten age-related muscle loss and put you at risk for sarcopenia. Pork—or other protein-rich foods—is an excellent way to get enough high-quality protein in your diet, which can help you maintain muscle mass.

Improves Muscle Function

Consumption of pork is not only good for mass muscle maintenance but can also help with muscle function and athletic performance. It is because pork provides a range of valuable nutrients to your muscles. Taurine, creatine, or beta-alanine are among them. Beta-alanine is an amino acid required by your body to produce carnosine, a substance necessary for muscle function. 

In the past research, high carnosine levels in muscle tissues led to less fatigue and improved athletic performance. Following a low-beta-alanine veggie or vegan diet diminishes the quantity of carnosine in your muscles over time.

On the other hand, pork intake raises muscle carnosine levels. As a result, people looking to improve their physical performance may benefit from eating pork or other foods high in beta-alanine.

Prevents Vitamin B Deficiency

All the thiamin, niacin, riboflavin, and vitamins B12 and B6 are abundant in pork. These B vitamins aid in the conversion of food into energy. They aid in the production of DNA, hormones, or red blood cells in the central nervous system.

Tension, anxiety, and other mental diseases arise due to B-vitamin deficiency. Vitamin B12, in particular, has been discovered to have the ability to aid in the prevention of depression.

Pork Improves Thyroid Function

Pork is high in selenium and essential for thyroid function. Studies show that pork is a rich source of selenium. For example, 100 g of pork contains 30.8 µg of selenium.

The thyroid gland is an essential hormone that plays a vital part in the human body’s metabolism, growth, and development. Therefore, consuming selenium-rich foods is necessary for avoiding thyroid disorders and maintaining general health.

Provides Energy

It would help if you had adequate iron to boost your energy levels. Iron attaches to red blood cells and helps carry oxygen in the body. Low energy and weariness are common iron insufficiency symptoms.

Pork is a good source of iron. In addition, pork is an excellent source of B vitamins such as thiamine and niacin. Furthermore, they aid in converting carbohydrates into energy.

Pork Enhances Immunity

Zinc, a crucial element for a healthy brain and immune system, is abundant in pork. The body’s immune system must function effectively, as well as cell division, cell development, wound healing, and carbohydrate breakdown. Zinc is also necessary to boost the central nervous system’s growth and improve mental performance.

Recipes Using Pork

Baked Pork Chops

Preparation time: 30 minutes

Servings: 4


  • Pork loin chops: 4
  • Kosher salt
  • Freshly ground black pepper
  • Freshly minced rosemary: 1 tbsp
  • Cloves Garlic, minced: 2
  • Extra-virgin olive oil: 1 tbsp


  • Preheat the oven to 375 degrees Fahrenheit. 
  •  Season pork with salt and pepper.
  • In a small bowl, mix garlic, rosemary, and olive oil.
  • Heat olive oil in an oven-safe pan over medium-high heat before adding pork chops. Four minutes to sear till golden, then turn and cook for another 4 minutes. 
  • Add the garlic and rosemary mix to the pork chops thoroughly.
  • Place the pan in the oven and cook for 10-12 minutes until cooked through (145° for medium). 

Honey Soy Grilled Pork Chops

Preparation time: 55 minutes

Servings: 4


  • Honey: 1/4 cup
  • Reduced-sodium soy sauce: 1/2 cup
  • Cloves Garlic, minced: 2 
  • Red pepper flakes
  • Boneless pork chops: 4 


  • Mix the honey, soy sauce, garlic, and red pepper flakes in a large mixing bowl. 
  • Refrigerate for 30 minutes or up to 2 hours after adding the pork chops.
  • Cook for 8 minutes per side on a medium-high grill until charred and cooked through. 
  • Allow 5 minutes for resting before serving.

Precautions and Things to Keep in Mind

High in Salt and Saturated Fats

Pork is high in vitamins and minerals but contains a lot of sodium and trans fats. It is because pork meat passes through a preservation process that includes processing and adding salts and preservatives. You can eliminate salt and saturated fat by choosing a lean pork cut that has been minimally processed (with the visible fat lining trimmed off).

May Raise Cancer Risk

When pork gets exposed to intense heat, such as grilling or barbecuing, heterocyclic amines might rise. These are carcinogenic chemicals. In addition, chemical preservatives like nitrates and nitrites, which are related to cancer risks, are present in bacon and other cured pork products.

May Contain Parasites

Raw or undercooked pork carries parasites that can cause severe human diseases. 

  • Taenia Solium, sometimes known as the pork tapeworm, is an intestinal parasite that causes cysticercosis. It affects the neural system of humans, causing epileptic seizures.
  • Another potential infection from raw or undercooked pork is trichinosis, caused by parasitic roundworms called Trichinella.
  • Yersiniosis, caused by contamination with Yersinia enterocolitica bacteria, is another comparable infection in the pig production chain.
  • Carefully handling raw pork meat is the best approach to avoiding these diseases. To kill any parasites, wash your hands with soap while handling it, then cook it to a temperature of around 163°F (71°C).

Food Safety and Storage

Contamination, as well as possible dangers and diseases, can be avoided by taking the following steps:

  • Raw pork meat should be stored in clean containers, ideally on the bottom shelf of the refrigerator. It should not come into contact with or drip onto other foods.
  • Follow the meat package label’s storage directions, and don’t eat meat that is past its expiration date.
  • Cook the pork until it reaches a temperature of between 145°F and 163°F on the inside.
  • First, cool the pork if you’re going to freeze or refrigerate the meat for future use.
  • Cooked meat should be kept separate from the raw meat and only reheated once when necessary.
  • Hands, plates, knives, cutlery, and all surfaces that come into contact with raw meat should be thoroughly washed and cleaned. Ideally, use soap and warm water.
  • You may also use freezer wrap for packaging and storing fresh meat for up to six months.

The HealthifyMe Note

You can do a few things during pork preparation to make it healthier and safe. First, trim away and discard any visible fat. Then, baking the pork gives you the crunchiness you crave without adding extra cholesterol, fat and calories to your meal. 


Pork is common meat rich in high-quality protein. As a result, it boosts exercise performance while promoting muscle growth and repair. At the same time, pork is rich in nutritious unsaturated fats.

On the downside, you must avoid undercooked and overdone pork. Overcooked pork might be carcinogenic, while uncooked pork may have parasites. Nevertheless, while not the healthiest, pork can be part of a balanced diet when consumed in moderation.

Frequently Asked Questions (FAQs)

Q. What are the benefits of eating pork?

A. Pork with other nutrient-rich meals are a great way to get enough high-quality protein in your diet, which can help you maintain your muscle mass. Consumption of pork is not only good for mass muscle maintenance but can also help with muscle function and athletic performance.

Q. Why should pork not be eaten?

A. In comparison to other animal meat, pork meat absorbs poisons quickly. Therefore, pork is harmful because of these toxins. In addition, pigs do not sweat, so their perspiration and other pollutants, which can be fatal, are absorbed into their bodies. 

Q. Is pork healthier than beef?

A. While both are healthy, beef fat is a little more beneficial for you, and beef provides your body with more proteins, vitamins, and minerals. Moreover, pork contains incredibly high amounts of unhealthy fats. 

Q. Is pork hard to digest?

A. pork is often thought to be more challenging to digest than chicken because of the increased fat it contains. Therefore, before cooking pork, you must remove any visible fat. 

Q. Is pork healthy for weight loss?

A. Pork meat is high in protein and has no sugar or carbs, making it excellent for low-carb diets like the ketogenic diet. Furthermore, lean pork has potential fat-burning and weight-loss advantages. But you must eat it in moderation and choose trimmed pork cuts. 

Q. Is pork good for your skin?

A. Pork also has a high collagen content, another health benefit. Collagen is a skin-maintenance essence. Zinc, contained in lean red meat, aids in the proper function of the skin’s sebaceous glands (which create oil) and aids in the healing of skin damage as well as keeping skin smooth and supple. In addition, pork oil softens human skin and can treat skin problems.

Q. How often should you eat pork?

A. Although red meat is not as damaging to your health when consumed in little amounts of less than 70 g per day, pork intake leads to a higher risk of diabetes, cardiovascular disease, and numerous forms of cancer. Therefore, limit yourself to a few servings of pork per month.

Q. What is the primary nutrient in pork?

A. Pork’s major nutritional component is a high-quality protein, which is beneficial for muscle building and maintenance. Pork has a wide range of fat content. Saturated and monounsaturated fats make up the majority of it. In addition, pork contains vitamins and minerals such as phosphorus, selenium, and thiamine. Pork is also a good source of iron and thiamine.

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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