Healthy Foods List: Pork

Pork is a delicious, high protein and nutrient-rich food and an excellent source of B vitamins.

Discover creative ways to include this savoury meat in your diet.

Health Benefits of Pork:

  1. Protein-Rich: Pork is a valuable source of high-quality protein, essential for muscle growth and overall body function.

  2. Vitamins and Minerals: It provides essential nutrients like B vitamins (B12, niacin, thiamine), phosphorus, and zinc for energy metabolism and immune support.

  3. Satiety: The protein content in pork helps you feel full and satisfied, aiding in weight management.

  4. Lean Cuts Available: Lean cuts of pork are available, offering a lower-fat option while retaining flavour and nutrition.

Nutrient Content per 100g of Cooked Pork:

  • Calories: Approximately 143 calories
  • Protein: Approximately 25.7 grams
  • Fat: Approximately 4.4 grams
  • Saturated Fat: Approximately 1.6 grams
  • Cholesterol: Approximately 62 milligrams
  • Sodium: Approximately 56 milligrams
  • Potassium: Approximately 341 milligrams
  • Phosphorus: Approximately 206 milligrams
  • Iron: Approximately 1.1 milligrams
  • Zinc: Approximately 2.9 milligrams
  • Thiamin (Vitamin B1): Approximately 0.6 milligrams
  • Riboflavin (Vitamin B2): Approximately 0.2 milligrams
  • Niacin (Vitamin B3): Approximately 5.1 milligrams
  • Vitamin B6: Approximately 0.4 milligrams
  • Vitamin B12: Approximately 0.8 micrograms

Ways to Enjoy Pork:

  1. Pork Tenderloin: Roast or grill pork tenderloin with herbs and spices for a lean and flavorful main dish.

  2. Pork Chops: Season pork chops and pan-sear or bake for a delicious and quick meal.

  3. Pulled Pork: Slow-cook pork shoulder or butt for tender and succulent pulled pork sandwiches or tacos.

  4. Pork Stir-Fry: Create a vibrant stir-fry with thinly sliced pork, colourful vegetables, and your favourite sauce.

  5. Carnitas: Braise pork in spices and citrus for flavorful carnitas, perfect for tacos and burritos.

  6. Pork and Apple Salad: Pair sliced pork with crisp apples, mixed greens, and a tangy vinaigrette for a refreshing salad.

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