Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia.
6%
Important for the normal function of many enzymes (catalysts for the body's chemical reactors), glucose and muscle action.
20%
Strengthens bones and generates energy in cells.
11%
This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure.
14%
A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system.
54%
Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops.
19%
Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods.
37%
Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids.
8%
Helps build red blood cells and metabolize carbohydrates and fats.
Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork.
Today's pork has 16 percent less fat and 27 percent less saturated fat than 15 years ago. Many cuts of pork are now as lean as skinless chicken. The cuts below meet the guidelines for “lean” (less than 10 g fat, 4.5 g sat fat and 95 mg cholesterol). Pork tenderloin meets the guidelines for “extra lean” (less than 5 g fat, 2 grams of sat fat and 95 mg cholesterol).
About Trans-fatty Acids
The USDA has analyzed pork for trans-fatty acids. The results confirm that pork contains no artery-clogging trans-fat.
Trimmed pork tenderloin and skinless chicken breast have the same amount of total fat content. In addition, six cuts of pork in the chart have total fat content between the skinless chicken breast and skinless chicken thigh:
The tenderloin is the leanest cut of pork - a 3-ounce serving contains 120 calories and 2.98 grams of total fat – as lean as a skinless chicken breast.
Other lean cuts (based on a 3-ounce serving) include top loin roast with 147 calories and 5.34 grams of fat; center loin chops with 153 calories and 6.2 grams of fat, and boneless ham (extra lean) with 123 calories and 4.7 grams of fat. A 2-ounce serving of Canadian-style bacon contains 86 calories and 3.9 grams of fat.
How does pork compare to other meats for fat, calories and cholesterol?
Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. While providing a greater amount of vitamins and minerals, many cuts of pork are as lean or leaner than chicken. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for “extra lean.” In total, six pork cuts meet the USDA guidelines for “lean,” with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin - like pork chops and pork roast - are leaner than skinless chicken thigh, according to U.S. Department of Agriculture data. Pork steaks or roasts from the leg ("fresh ham") are also lean choices.
