Is Pork A Good Source Of Nutrition?

Whether white meat is better than red meat for your health continues to be a subject of debate, including where pork falls in mix. Some cuts of pork, for instance, contain fewer calories and less fat and cholesterol than chicken, while others contain more than even fatty cuts of red meat. Judy Stern, a professor of nutrition at UC Davis, states that overall, pork is a "high-protein, low-fat meat that helps maintain lean body mass." As with any other meat, cooking techniques and added ingredients can make a large difference in the nutrition of the final pork dish.

Vitamins

Pork is rich in vitamins B-6 and B-12, niacin, thiamin and riboflavin, all of which are critical in the breaking down of glucose from carbohydrates and the release of energy into the system. Vitamin B-6 also helps in the production of hemoglobin and aids in carrying oxygen to the body's tissues. One 3-oz. serving of lean pork contains 37 percent of the daily value for vitamin B-6, 8 percent for B-12, 37 percent for niacin, 54 percent for thiamin and 19 percent for riboflavin, based on a 2,000-calorie diet.

Minerals

Eating pork provides you with phosphorous, zinc, potassium, magnesium and iron. Zinc and phosphorous both contribute to the production of energy, while magnesium is a key player in the healthy function of enzymes. Potassium is an electrolyte that helps maintain normal blood pressure. The iron found in pork is a heme iron, which the body absorbs more easily than the iron provided by plant foods such as spinach.

Fat and Cholesterol

Like any other meat, pork has both lean and fatty cuts, with loin roasts, pork tenderloin and chops containing the least fat and cholesterol. Pork tenderloin is by far the leanest cut, with one 3-oz. serving containing a mere 3 g of fat and 62 mg of cholesterol, less than the amounts found in the same serving of a skinless chicken breast. Pork roasts and chops contain 5 to 8 g of fat in one 3-oz. serving, and 56 to 76 mg of cholesterol. Bacon is one of the fattiest cuts, with 22 g of fat and over 25 mg of cholesterol in one slice. Canadian bacon, however, weighs in at only 2 g of fat per slice and roughly 14 mg of cholesterol. When purchasing ham or pork shoulder or butt, always choose cuts marked "lean" to keep fat and cholesterol consumption at bay; choose baby back ribs over country-style.

Calories

Pork tenderloin contains the fewest calories of any cut of the pig, with only 120 calories in a 3-oz. serving, while roasts and chops contain between 145 and 175 calories. Bacon is a diet buster, weighing in at over 210 calories per slice. Pork shoulder contains between 125 and 200 calories per 3-oz. serving, with lean shoulder containing fewer calories. To keep calories at bay, always choose cured and lean ham.

Sodium

Bacon and cured ham are high in sodium. One slice of bacon contains over 277 mg of sodium, while 3 oz. of cured ham contains between 337 and 398 mg. You should limit your consumption of these foods, as well as processed pork found in luncheon meats and frankfurters. The American Heart Association recommends that you limit your sodium intake to 1,500 mg or less per day.