Pork: Good or Bad?

by in Healthy Tips, June 8, 2009

pork tenderloin
We stirred up some controversy recently when we included pork on our list of energy-boosting foods. Some of you questioned whether it was healthy or safe to eat. So you can make your own decision, we thought we’d share pork’s nutrition facts. Is it really the “other white meat”?

Trimming the Fat
If you’re looking for the healthiest pork options, you want lean cuts — tenderloin, loin chops and sirloin roast. Bacon and other fatty cuts are very high in artery-clogging saturated fat and cholesterol and not for everyday eating. Baked ham and lunch meat fall somewhere in the middle when it comes to fat and calories. Just like with other meats, pork is safe when cooked to the proper internal temperature (it’s 160F for pork).

Some folks are conscientious of the environmental impact of meats they eat. If that’s you, look for local and free-range purveyors of pork products — just like you would for chicken and beef. Local or free-range products may have a higher price tag, but you can offset the cost in other ways like committing to a meatless day once a week.

Nutrition Facts
Lean cuts of pork are high in protein, low in fat and have more B-vitamins (thiamin, niacin, B6 and B12) than many other types of meat. These vitamins play a role in a variety of body functions, including metabolism and energy production (that’s why we had it on our “energizing foods” list). For some perspective, let’s compare 3 ounces of cooked pork tenderloin to the same amount of cooked chicken breast — as you’ll see, they aren’t all that different:

Pork Tenderloin
Calories: 96 calories
Total Fat: 3 grams
Saturated Fat: 1 grams
Cholesterol: 48 milligrams
Protein: 18 grams
Iron 6%
Thiamin 45%
Niacin 30%
B6 27%
B12 6%

Pork also contains healthy doses of zinc and selenium.

Chicken Breast
Calories: 142 calories
Total Fat: 3 grams
Saturated Fat: 1 grams
Cholesterol: 73 milligrams
Protein: 27 grams
Iron 5%
Thiamin 4%
Niacin 59%
B6 26%
B12 5%

Chicken is also a good source of selenium.

Of course, what you choose to eat is always a personal decision. If you’re a pork fan, below is a collection of recipes you might want to try. If not, check out alternative meats like bison, which is also lean, or consider a more vegetarian-focused diet.

Pork recipes to try:

TELL US: Where do you stand on the pork debate?

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  5. FRANKLIN says:

    Pork is the best meat i have ever seen take it or leave it.

  6. Lee Simek says:

    I seldom eat red meat,,,i.e., steak or hamburger. I eat pork and chicken. Whatever you eat do it in moderation.
    The super buffets cause a problem by offering more than anyone can eat at once. Just pay attention and use common sense. Common sense is the answer.

  7. mike says:

    people are so stupid. like all the other animals that we eat aren't dirty before they are turned into meat. oh wait there is that cow that lives down the road with ocd. He showers and washes his hands multiple times a day. just so you don't have to eat pork. oh yeah and i you ignorant people don't know that when you live on a farm the manure from the cows and horses gets put in the garden which makes good fertilizer for your veggies. im gonna go get a pork sandwich now. Pork you!

  8. Chris says:

    that was in the old testament…we follow the new testament

  9. Thomas says:

    Now I have no particular religion but have read all the (very long winded) books and I believe Jesus said "Think not that I am come to destroy the Law, or the Prophets: I am not come to destroy, but to fulfill." Which to most people must suggest he feels you should follow the Old Testament unless for some reason the rules changed.
    I shall go eat pork happily, I have no one to tell me off… But Chris.. you really should feel a touch guilty and not just because of the calories

  10. john the bautist says:

    so, dont follow the ten commandments…. they are in exodus 20

  11. Ryan says:

    Jesus didn't come to change the old law. He came because we are weak and couldn't avoid sin, to save us from our sins. not to disregard the old law. Google unclean pork, and click on pig and pork facts with the website that has ensidgnmessage.com, it will give you some usefull info. God bless.

  12. Lori says:

    If you read in the new testament with Peter and the blanket on the roof… Peter himself tells us the meaning of that.. It was God telling him that even the Gentiles are saved… context people.. and Peter did not eat the unclean food

  13. Zero Master says:

    GOD does not change. When he says something it endures forever. You can seperate the old from the new. It is written not "For verily I say unto you, Till heaven and earth pass away, one jot or one tittle shall in no wise pass from the law, till all be fulfilled." God said that. He said he will never contradict himself. Nothing changed from the old testmant besides the whole " sacricfial law". The Sabbath and the law of unclean foods are still there. From Hebrew 4 "For if Joshua had given them rest, God would not have spoken later about another day. 9 There remains, then, a Sabbath-rest for the people of God; 10 for anyone who enters God’s rest also rests from their works,[e] just as God did from his. 11 Let us, therefore, make every effort to enter that rest, so that no one will perish by following their example of disobedience." God does not change. By saying one thing he said is no longer valid is not right. God doesn't have to change. For he is perfect. He knows the end from the beginning. So he doesn't have to change because everything is done to his Will. He is the everlasting God and true Savior. He our Lord and your Jesus Christ

  14. Jackie says:

    When was the "Old Testament" cancelled?
    Did Christ die to purify pigs or to purify us from our sins?
    May I suggest going on FB ~ 119 Ministries – Test everything
    Also: Isaiah 56 & Isaiah 66…where GOD says HE will visit with a FURY those who eat swines flesh…and HE catorgorizes it with mice!!!

  15. Guest says:

    You're an idiot, babe.

  16. Andrew says:

    Just because it was in the old testament doesn't mean that there is not any wisdom in the words. Check out "What the Bible Says About Healthy Living" by Rex Russell. Great research done in that book. :)

  17. Crystal says:

    EXACTLY! Pigs shit on the opposite side of the side their food is on if given the chance. The do no have sweat glands so they go into the mud to cool off. They're NOT dirty.

  18. Greg says:

    Uh, wrong Sherry. All recent 'studies' are saying that modern pork has virtually NO parasites, that many fish have more. Just sayin – I actually eat 10x more fish than pork but the truth is the truth…..

  19. JJs says:

    Until then remain stupid!!!!

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