In This ArticleView AllIn This ArticleHealth BenefitsPork NutritionPotential DownsidesHow to Prep PorkFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Pork Nutrition
Potential Downsides
How to Prep Pork
FAQs
Pork is why we love BBQ, tacos al pastor and schnitzel. In pigs in a blanket or bacon-wrapped dates, it’s one food that makes party food delicious. This well-known red meat from domestic pigs is the most commonly eaten meat in the world.The U.S. comes in third for the biggest producers and users of pork and pork products.
Pork often hogs the limelight as one of the most controversial foods, leaving many debating whether or not it’s “bad” for you. While some are strict avoiders due to religious, cultural or health reasons, others may strongly prefer all things bacon-wrapped. This article will explore what happens if you eat pork every day.
Photographer / Brie Passano, Food Stylist / Annie Probst
Pictured Recipe:Honey-Garlic Pork Chops
Health Benefits of Pork
The good news is that pork is a highly nutritious food that offers a range of health benefits when included in a well-rounded diet. It’s a rich source of essential nutrients that can support your overall well-being in various ways.
Provides High-Quality Protein
Is Rich in Choline
In addition, pork also contains B vitamins, including thiamin, niacin, vitamin B6 and vitamin B12. B vitamins play significant roles in building the placenta and providing energy for fetal development.
Can Be a Part of a Heart-Healthy Diet
Some cuts of pork have received the American Heart Association Heart-Check Certification, like boneless pork sirloin roast or pork tenderloin.This means these cuts are extra-lean meat, so they contain less than 5 grams of fat, 2 grams or less of saturated fat, 95 milligrams or less of cholesterol, 480 milligrams or less of sodium per label serving and 10% or more of the Daily Value for protein, says Behlke-Ungerman.
May Help You Eat More Plants
Most people don’t eat enough fruits and vegetables.Thankfully, pork pairs nicely with fruits and vegetables like fresharugula, pears and blue cheese saladorrice bowls with pineapple, beans and onion. The pork-and-plants combo is ideal for pumping up on protein, vitamins, minerals and phytonutrients for enhanced health, says Behlke-Ungerman.
A 3-ounce serving of cooked pork (trimmed of fat) contains:
While pork can be a healthy and nutrient-rich food when prepared properly, there are some potential downsides associated with eating it regularly. These risks mainly involve food safety concerns and the impact of highly processed pork products on long-term health.
May Increase Your Risk of Foodborne Illness
“For home cooks, following the recommended pork cooking temperature will not only keep you safe, it will provide a much better eating experience. Today’s pork can be safely enjoyed when cooked to an internal temperature of 145°F as measured with a food thermometer before removing meat from the heat source,” says Behlke-Ungerman.
Might Increase Your Risk of Heart Disease
Often, people associate pork with poor health because of highly processed sources, such as hot dogs, bacon and sausage, which are rich in saturated fat andsodium. Eating these types of foods can elevate your cholesterol and drive heart disease risks. “If your eating patterns include a significant amount of ultraprocessed pork products, you’re increasing your risk of adverse conditions such as high blood pressure and cholesterol, heart disease and stroke,” Burdeos adds.
Whether you’re going to grill, broil or roast pork, here’s how to buy and prep your meat for maximum flavor, according to Behlke-Ungerman.
Choose Lean Cuts Most Often
These are the top varieties to choose from that will offer plenty of flavor and nutrition without providing excess fat:
Trim the Fat
Whichever pork cut you’re working with, trimming the visible fat can help you cut back on calories and fat. Fat trimming helps the most when you’re purchasing more fatty cuts of meat, like pork shoulder.
Add Flavor
Pork quickly assumes the savoriness of herbs and spices, and all it takes is rubbing these onto the pork cut. Low-fat dressings, juices and vinegar can also amplify the flavor without adding calories or fat. “Pork’s versatility also means it can easily fit into meals across a variety of personal and cultural preferences. It’s the perfect nutrient-dense canvas for globally inspired flavors, and it’s already enjoyed in many cultural cuisines,” says Behlke-Ungerman.
8 Pork Dinners That Can Help You Lose Weight
The Bottom Line
Nutritionally, pork possesses a wide range of essential nutrients like energizing B vitamins, choline for developing babies, and iron for healthy red blood cells. A 3-ounce serving of lean pork is loaded with protein and low in fat. Eating lean pork daily can be a part of a well-balanced, high-nutrient diet.
Frequently Asked QuestionsPork is categorized as red meat.Beef, veal, goat, horse, lamb and mutton are also types of red meat.Everyone has their own definition of health; however, pork and beef are available in lean cuts, which provide low amounts of saturated fat and high amounts of protein. Pork and beef can be included in a healthy diet.It’s beneficial to your health to limit high-fat cuts of red meats, which usually have a lot of visible fat, as well as processed meats like hot dogs and deli meats. More often, choose lean cuts of red meat, poultry and fish and plant proteins as part of a healthy eating pattern.
Frequently Asked Questions
Pork is categorized as red meat.Beef, veal, goat, horse, lamb and mutton are also types of red meat.
Everyone has their own definition of health; however, pork and beef are available in lean cuts, which provide low amounts of saturated fat and high amounts of protein. Pork and beef can be included in a healthy diet.
It’s beneficial to your health to limit high-fat cuts of red meats, which usually have a lot of visible fat, as well as processed meats like hot dogs and deli meats. More often, choose lean cuts of red meat, poultry and fish and plant proteins as part of a healthy eating pattern.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Food and Agriculture Organization of the United Nations.Livestock commodities.U.S. Department of Agriculture. Economic Research Service.Hogs and pork.U.S. Department of Agriculture. MyPlate.Protein Foods.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American College of Obstetricians and Gynecologists.Nutrition during pregnancy.American Heart Association.Heart check digital grocery list: Pork.U.S. Department of Agriculture. FoodData Central.Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.Centers for Disease Control and Prevention.About Trichinellosis.Pork Checkoff.Pork has surprising advantages over red meat in a planet-friendly diet.American Heart Association.Picking healthy proteins.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Food and Agriculture Organization of the United Nations.Livestock commodities.U.S. Department of Agriculture. Economic Research Service.Hogs and pork.U.S. Department of Agriculture. MyPlate.Protein Foods.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American College of Obstetricians and Gynecologists.Nutrition during pregnancy.American Heart Association.Heart check digital grocery list: Pork.U.S. Department of Agriculture. FoodData Central.Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.Centers for Disease Control and Prevention.About Trichinellosis.Pork Checkoff.Pork has surprising advantages over red meat in a planet-friendly diet.American Heart Association.Picking healthy proteins.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Food and Agriculture Organization of the United Nations.Livestock commodities.U.S. Department of Agriculture. Economic Research Service.Hogs and pork.U.S. Department of Agriculture. MyPlate.Protein Foods.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.American College of Obstetricians and Gynecologists.Nutrition during pregnancy.American Heart Association.Heart check digital grocery list: Pork.U.S. Department of Agriculture. FoodData Central.Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.Centers for Disease Control and Prevention.About Trichinellosis.Pork Checkoff.Pork has surprising advantages over red meat in a planet-friendly diet.American Heart Association.Picking healthy proteins.
Food and Agriculture Organization of the United Nations.Livestock commodities.
U.S. Department of Agriculture. Economic Research Service.Hogs and pork.
U.S. Department of Agriculture. MyPlate.Protein Foods.
U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
American College of Obstetricians and Gynecologists.Nutrition during pregnancy.
American Heart Association.Heart check digital grocery list: Pork.
U.S. Department of Agriculture. FoodData Central.Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.
Centers for Disease Control and Prevention.About Trichinellosis.
Pork Checkoff.Pork has surprising advantages over red meat in a planet-friendly diet.
American Heart Association.Picking healthy proteins.
