NUTRI TI ON

NEWSLETTER
u E v id ence Based

Pork 101: Nutrition Facts and

Health Effects

Written by Atli Arnarson, PhD on April 1, 2015

Pork is the meat of the domestic pig (Sus domesticus).

It is the most commonly consumed red meat worldwide, especially in

eastern Asia, but its consumption is forbidden in certain religions, such as
Islam and Judaism.

For this reason, pork is illegal in many Islamic countries.

It is often eaten unprocessed, but cured (preserved) pork products are

also very common. These include smoked pork, ham, bacon and
sausages.

Being high in protein and rich in many vitamins and minerals, lean pork
can be an excellent addition to a healthy diet.
A DV E RT ISE ME NT

Nutrition Facts
Pork is a high-protein food and contains varying amounts of fat.

The table below presents information on all the nutrients in pork (1).

Nutrition Facts: Pork, Ground, Cooked — 100 grams

A DV E RT ISE ME NT

 Amount

Calories 297

Water 53 %

Protein 25.7 g

Carbs 0g

Sugar 0g

Fiber 0g

Fat 20.8 g

Saturated 7.72 g

Monounsaturated 9.25 g

Polyunsaturated 1.87 g

Omega-3 0.07 g

Omega-6 1.64 g

Trans fat ~

Pork Protein
Like all meat, pork is mostly made up of protein.

The protein content of lean, cooked pork is around 26% by fresh weight.

By dry weight, the protein content of lean pork can be as high as 89%,
making it one of the richest dietary sources of protein (1).

It contains all the essential amino acids necessary for the growth and
maintenance of our bodies. In fact, meat is one of the most complete
dietary sources of protein.

For this reason, eating pork, or other meats, may be of particular benefit
for bodybuilders, recovering athletes, post-surgical patients, or other
people who need to build up or repair their muscles.

BOTTOM LINE:
High-quality protein is the main nutritional component of pork,
making it useful for muscle growth and maintenance.

A DV E RT ISE ME NT
Pork Fat
Pork contains varying amounts of fat.

The proportion of fat in pork usually ranges from 10-16% (2), but it can be
much higher, depending on the level of trimming and various other
factors.

Clarified pig fat, called lard, is sometimes used as a cooking fat.

Like other types of red meat, pork is mainly composed of saturated fats
and unsaturated fats, present in approximately equal amounts.

The fatty acid composition of pork is slightly different from the meat of
ruminant animals, such as beef and lamb.

It is low in conjugated linoleic acid (CLA) and is slightly richer in

unsaturated fats (3).

BOTTOM LINE:
The fat content of pork varies. It is mainly made up of saturated
and monounsaturated fats.

Vitamins and Minerals

Pork is a rich source of many different vitamins and minerals.

These are the main vitamins and minerals found in pork:

Thiamin: Unlike other types of red meat, such as beef and lamb,
pork is particularly rich in thiamin. Thiamin is one of the B-vitamins
and plays an essential role in various body functions (4).

Selenium: Pork is usually a rich source of selenium. The best

sources of this essential mineral are animal-derived foods, such as
meat, seafood, eggs, and dairy products (5).

Zinc: An important mineral, abundant in pork. It is essential for a

healthy brain and immune system.

Vitamin B12: Only found in foods of animal origin, vitamin B12 is

important for blood formation and brain function. Vitamin B12
deficiency may cause anemia and damage to neurons.

Vitamin B6: A group of several related vitamins, important for the

formation of red blood cells.

Niacin: One of the B-vitamins, also called vitamin B3. It serves a

 variety of functions in the body and is important for growth and
metabolism.

Phosphorus: Abundant and common in most foods, phosphorus is

usually a large component of people's diets. It is essential for body
growth and maintenance.

Iron: Pork contains less iron than lamb or beef. However, the
absorption of meat iron (heme-iron) from the digestive tract is very
efficient and pork can be considered an outstanding source of iron.

Pork may contain useful amounts of many other vitamins and minerals.

Processed pork products, such as ham and bacon, may contain very high
amounts of salt (sodium).

BOTTOM LINE:
Pork is an excellent source of many vitamins and minerals,
including thiamin, zinc, vitamin B12, vitamin B6, niacin,
phosphorus, and iron.

A DV E RT ISE ME NT

Other Meat Compounds

Similarly to plants, animal foods contain a number of bioactive
substances, other than vitamins and minerals, that may affect health.

Creatine: Abundant in meat, creatine functions as an energy

source for muscles. It is a popular supplement among bodybuilders
and research indicates that it may improve muscle growth and
maintenance (6, 7).

Taurine: Found in fish and meat, taurine is an antioxidant amino

acid formed by our own bodies. Dietary intake of taurine may be
important for heart and muscle function (8, 9, 10).

Glutathione: An antioxidant, present in high amounts in meat, but

also produced in the human body. Even though it is an essential
antioxidant in the body, the role of glutathione as a zoonutrient is
unclear (11, 12).
 Cholesterol: A sterol found in meat and other animal-derived
foods, such as dairy products and eggs. Dietary cholesterol does
not affect levels of cholesterol in the body, at least not in the
majority of people (13).

BOTTOM LINE:
Pork contains a number of bioactive meat compounds, such as
creatine, taurine, and glutathione.

Health Benefits of Pork

Pork is loaded with various healthy vitamins and minerals, as well as high-
quality protein. Adequately cooked pork can make an excellent part of a
healthy diet.

Maintenance of Muscle Mass

Along with many other animal-based foods, pork is one of the best dietary
sources of high-quality protein.

With age, maintaining muscle mass is an important health consideration.

Without exercise and proper diet, muscle mass naturally degenerates
with age, an adverse change that is associated with many age-related
health problems.

In the most severe cases, muscle wasting may lead to a condition called
sarcopenia, which is characterized by very low levels of muscle mass and
decreased quality of life. Sarcopenia is most common among elderly
people.

High-quality protein, containing all of the essential amino acids, is very

important for the maintenance of muscle mass, especially when coupled
with strength training.

Inadequate intake of high-quality protein may accelerate age-related

muscle degeneration, increasing the risk of sarcopenia (14).

Eating pork, or other protein-rich animal foods, is an excellent way to

ensure sufficient dietary intake of high-quality protein that may help
preserve muscle mass.

BOTTOM LINE:
Pork is an excellent source of high-quality protein, so it should be
effective for the growth and maintenance of muscle mass.

Improved Exercise Performance

Meat consumption is not only beneficial for the maintenance of muscle
mass, it may also improve muscle function and physical performance.

Aside from being rich in high-quality protein, animal muscles (meat)

contain a variety of healthy nutrients that are beneficial for our own
muscles. These include taurine, creatine, and beta-alanine.

Beta-alanine is an amino acid, which is used to produce carnosine in the

body.

Carnosine is a substance that is important for muscle function (15, 16).

High levels of carnosine in human muscles have, in fact, been linked with
reduced fatigue and improved physical performance (17, 18, 19, 20).

Following vegetarian or vegan diets, which are low in beta-alanine, may

cut the amount of carnosine in muscles over time (21).

In contrast, high dietary intake of beta-alanine (from supplements) may

result in significant increases in the carnosine levels of muscles (15, 17, 22,
23).

As a result, eating pork, or other rich sources of beta-alanine, may be

beneficial for those who want to maximize their physical performance.

BOTTOM LINE:
Like other types of meat, pork may help improve muscle function
and exercise performance.

A DV E RT ISE ME NT

Pork and Heart Disease

Heart disease, also called cardiovascular disease, is the main cause of
premature death worldwide.

It includes adverse conditions, such as heart attacks, strokes, and high

blood pressure.

There are inconsistent results from observational studies on red meat

and heart disease.
Some studies have shown an increased risk for both processed and
unprocessed red meat (24), whereas others showed an increased risk for
processed meat only (25, 26).

Others have not found any significant link (27).

However, there is no clear-cut evidence that meat, in itself, actually

causes heart disease. Observational studies can only reveal possible
associations, but cannot provide evidence for a direct cause-and-effect
relationship.

It is clear that high meat intake is linked with unhealthy lifestyle factors,
such as low consumption of fruit and vegetables, less physical activity,
smoking, and overeating (28, 29, 30), and most observational studies try
to correct for these factors.

Another popular explanation involves the cholesterol and saturated fat

content of meat.

However, dietary cholesterol has little or no effect on cholesterol levels in

blood and is not considered a health concern (13).

The link between saturated fats and heart disease is also unclear and
many high-quality studies have not found any significant association (31,
32, 33).

BOTTOM LINE:
Moderate consumption of lean pork, as a part of a healthy diet, is
unlikely to increase the risk of heart disease.

Pork and Cancer

Cancer is a serious disease, characterized by uncontrolled growth of cells
in the body. Many observational studies have found a link between red
meat consumption and the risk of colon cancer (34, 35, 36).

Other studies found no significant effects (37, 38).

It is difficult to prove that pork actually causes cancer in humans.

This is because observational studies can only detect associations, but

cannot provide evidence for a direct cause-and-effect relationship.

However, overcooked meat may contain a number of carcinogenic

substances, most notably heterocyclic amines (39).

Heterocyclic amines are a family of unhealthy substances found in

relatively high amounts in well-done and overcooked meat, fish, or other
sources of animal protein.
They are formed when animal protein, such as pork, is exposed to very
high temperatures during grilling, barbecuing, baking, or frying (40, 41).

Studies have shown that foods high in heterocyclic amines may raise the
risk of several types of cancer, such as colon, breast, and prostate cancer
(42, 43, 44, 45, 46).

The role of meat consumption in the development of cancer is unclear.

Although there is no hard evidence for the carcinogenicity of meat, there
are plenty of hints.

In the context of a healthy diet, moderate intake of mildly cooked pork

probably does not increase the risk of cancer, but for optimal health, it
seems sensible to limit the consumption of overcooked pork.

BOTTOM LINE:
In itself, pork is probably not a risk factor for cancer. However,
high consumption of overcooked pork is a cause for concern.

A DV E RT ISE ME NT

Adverse Effects and Individual Concerns

Eating raw or undercooked (rare) pork should be avoided altogether,
especially in developing countries.

This is because raw pork may contain several types of parasites that can
infect humans (47).

Pork Tapeworm

The pork tapeworm (Taenia solium) is an intestinal parasite. It sometimes

reaches a length of 2-3 meters (6.5-10 feet).

Infection is very rare in developed countries. It is a greater concern in

Africa, Asia, and Central and South America (47, 48, 49).

People get infected by eating raw or undercooked pork.

Most of the time, it is completely harmless and does not cause any
symptoms.

However, it may occasionally lead to a disease known as cysticercosis,

estimated to affect approximately 50 million people each year (47).

One of the most serious symptoms of cysticercosis is epilepsy. In fact,

cysticercosis is considered to be a leading cause of acquired epilepsy
(50).

Parasitic Roundworms

Trichinella is a family of parasitic roundworms that cause a disease known

as trichinosis or trichinellosis.

Although trichinellosis is uncommon in developed countries, eating raw or

undercooked (rare) pork may increase the risk, especially when the meat
is from free-ranging, wild or backyard pigs (47).

Most often, trichinellosis has very mild symptoms, such as diarrhea,

stomach pain, nausea, and heartburn, or no symptoms at all.

However, trichinellosis can develop into a serious condition, especially in

elderly people.

In some cases, it may lead to weakness, muscle pain, fever, and swelling
around the eyes. In worst case scenarios, it can be fatal (51).

Toxoplasmosis

Toxoplasma gondii is the scientific name of a parasitic protozoan, a

single-cell "animal", which is only visible in a microscope.

It is found worldwide, estimated to be present in approximately one third

of all humans (47).

In developed countries, such as the United States, the most common

cause of infection is the consumption of raw or undercooked pork (52, 53,
54).

Usually, infection with Toxoplasma gondii does not cause any symptoms,
but in people with weak immune systems it may lead to a condition known
as toxoplasmosis.

Symptoms of toxoplasmosis are generally mild. However, it may be

detrimental to an unborn child and life-threatening in patients with weak
immune systems (47, 55).

Even though pork-borne parasites are uncommon in developed

countries, pork should always be eaten when well-cooked all the way
through.

BOTTOM LINE:
 Due to possible contamination with parasites, consumption of
raw or undercooked pork should be avoided.

Summary
Pork is the world's most popular type of meat.

It is a rich source of high-quality protein, as well as various vitamins and

minerals.

For this reason, it may promote muscle growth and maintenance, and
improve exercise performance.

On the negative side, consumption of both undercooked and overcooked

pork should be avoided.

Overcooked pork may contain carcinogenic substances, and

undercooked (or raw) pork may harbor parasites.

That being said, moderate consumption of properly prepared pork can

very well fit into a healthy diet.

READ THIS NEXT

CLA (Conjugated Linoleic Acid): A Detailed

Review
This is a detailed article about CLA (Conjugated Linoleic Acid), a natural
fatty acid that has become very popular as a weight loss supplement.

READ M ORE

11 Best Low-Sugar Fruits

If you're watching your sugar intake for dietary reasons or because of
your diabetes, you can often be surprised by how much sugar is
contained, even…

READ M ORE

10 Proven Health Benefits of Blueberries

Blueberries are highly nutritious and among the world's most powerful
sources of antioxidants. Here are 10 evidence-based health benefits of…
 READ M ORE

Cancer and Diet 101: How What You Eat Can

Influence Cancer
Growing evidence points to certain dietary habits increasing or
decreasing cancer risk. This article covers everything you need to know
about the link…

READ M ORE

10 Health Benefits of Spirulina

Spirulina is a type of blue-green algae that is popular as a supplement.
Spirulina is incredibly nutritious, and has numerous health benefits.

READ M ORE

Xylitol: Everything You Need to Know

This is a detailed article about xylitol. What it is, how it looks, calories, side
effects and how it affects your health.

READ M ORE

Is Vinegar an Acid or Base? And Does It

Matter?
While it's known that vinegars are acidic, some people claim that certain
types have an alkalizing effect on the body. This article explains whether…

READ M ORE

How to Meal Prep — A Beginner's Guide

Meal prepping can save time, reduce portion size and help you reach
your nutrition goals, but the concept can be daunting for beginners.
Here's an…
 READ M ORE

Ripple Milk: 6 Reasons Why You Should Try

Pea Milk
Ripple milk is a non-dairy milk alternative made from yellow peas and
produced by Ripple Foods. Here are 6 reasons for trying Ripple pea milk.

READ M ORE

The Top 9 Nuts to Eat for Better Health

Nuts are packed full of beneficial nutrients that may reduce your risk of
many diseases. Here is a detailed review of the 9 healthiest nuts on the…

READ M ORE