Is Pork Healthy? A Look At the ‘Other White Meat’

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

is pork healthy

Is pork healthy? Pork is often called the “other white meat,” but is it really good for you?

Knowing the facts about pork helps you decide if you should add it to your meal plan.

Because pork is rich in protein, choosing lean pork as part of a healthy meal plan may aid in healthy weight management.

Studies show that after eating lean pork for three months, study participants weighed less and had reductions in body mass index (BMI), waist circumference, total body fat, and abdominal fat compared to the control groups.

However, steer clear of cuts of pork that are higher in fat, as the saturated fat found in animal foods may increase your risk of high cholesterol and heart disease.

Is pork healthy? Pork is a nutritious alternative to beef, chicken, turkey, eggs, or other protein sources, as long as you choose lean cuts of pork and trim off excess visible fat.

Here's what you need to know about the “other white meat.”

Considering a carnivore diet? Watch this first.

Is Pork Healthy?

The nutritional breakdown of 3 ounces of pork, depending on the type of cut you choose, is as follows:

Braised Spare Ribs

  • Calories: 330
  • Protein: 24 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 25 grams

Country-Style Roasted Ribs

  • Calories: 280
  • Protein: 20 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 21 grams

Braised Shoulder Steak

  • Calories: 220
  • Protein: 21 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 15 grams

Broiled Ribs

  • Calories: 190
  • Protein: 21 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 11 grams

Roasted Sirloin

  • Calories: 190
  • Protein: 22 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 11 grams

Broiled Loin

  • Calories: 180
  • Protein: 22 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 9 grams

Top Roast

  • Calories: 160
  • Protein: 22 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 7 grams

Broiled Top Lion

  • Calories: 160
  • Protein: 22 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 8 grams

Roasted Tenderloin

  • Calories: 120
  • Protein: 22 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 3.5 grams

You can trim visible fat off pork that is higher in fat to reduce its saturated fat and total calorie content.

Pork is rich in high-quality protein, or complete protein that meets your body's essential amino acid needs.

See the program 38,000 guys over 40 are using to get results like these

Micronutrients in Pork

In addition to supplying your body with protein, pork is also an excellent source of vitamins and minerals.

Examples include iron, phosphorous, selenium, zinc, vitamin B12, vitamin B6, and niacin.

Pork vs. Chicken

A 3-ounce portion of skinless chicken breast contains the following nutritional breakdown:

  • Calories: 128
  • Protein: 26 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Fat: 3 grams

So depending on the cut of pork you choose, it's nutritionally similar to chicken!

See the program 38,000 guys over 40 are using to get results like these

Ways to Add Pork to Meal Plans

There are several ways you can add lean pork to nutritious meal plans.

Try pork:

  • Roasted
  • Baked
  • Grilled
  • Smoked
  • In soups
  • On salads
  • In omelets
  • On kabobs
  • In chili
  • In stir fry
  • Shredded

Use caution when choosing pulled pork, however, as some recipes include ingredients containing added sugar and extra calories.

Try not to add a lot of gravy to pork.

See the program 38,000 guys over 40 are using to get results like these

Healthy Pork Recipes

Consider preparing the following nutritious recipes containing pork as an ingredient!

Stuffed Pork

This stuffed pork recipe is loaded with protein, vitamins, minerals, and flavor!


  • 6 slices of uncured turkey bacon, chopped
  • 2 apples, peeled and chopped
  • 1 shallot, finely chopped
  • 3 cloves of garlic, minced
  • 1 tablespoon of chopped fresh rosemary
  • 1/4 cup of chopped pecans
  • 4 pounds of pork loin
  • Salt and pepper to taste
  • 2 tablespoons of Dijon mustard


  • Preheat your oven to 325 degrees Fahrenheit.
  • In a large skillet, cook the bacon and drain the fat.
  • Add apples and shallots to the skillet and cook until softened (about 4-5 minutes).
  • Add in garlic and cook until fragrant (about 2 minutes).
  • Stir in rosemary and pecans and season the mixture with salt and pepper.
  • Using a sharp knife, place the roast fat side up with the short end toward you.
  • Position the knife 3/4 inch from the bottom of roast and cut into it 1 inch toward the center.
  • Lift up the top half of pork and make shallow horizontal cuts deeper into roast, unrolling the top of the pork as you cut.
  • Season the pork generously with salt and pepper and top it with the filling.
  • Roll up the pork loin and tightly secure it with kitchen twine. Rub it with mustard.
  • Place the pork in a roasting pan on a rack with fresh rosemary sprigs.
  • Bake it until the internal temperature reaches 155 degrees Fahrenheit (about 1 hour and 25 minutes), basting it with pan juices.
  • Let the roast rest for 15 minutes before slicing it.
  • Serve and enjoy!

Servings: 6-8

Air Fryer Pork

This nutritious air-fryer recipe is easy to make but tastes delicious nonetheless!


  • Four boneless pork chops
  • 1 teaspoon of olive oil
  • 1 teaspoon of paprika
  • 1 teaspoon of onion powder
  • 1 teaspoon of salt
  • 1 teaspoon of pepper


  • Preheat your air fryer to 380 degrees Fahrenheit.
  • Brush both sides of the pork chops with olive oil.
  • Mix pork seasonings together in a bowl and apply the mixture to both sides of the pork chops.
  • Place pork chops in an air fryer and cook for 9-12 minutes, turning the chops over halfway, until they reach a minimum temperature of 145 degrees Fahrenheit.
  • Serve and enjoy!

Servings: 4

Healthy Grilled Pork

This simple, mouth-watering grilled pork tenderloin recipe is packed with nutrients and flavor. Your entire family will love it.


  • 1 1/2 – 2 pounds of pork tenderloin
  • Juice of 1/2 lemon
  • 2 teaspoons of minced garlic
  • 1 teaspoon of Italian herb seasoning blend
  • 1/4 cup of oil
  • 1/2 teaspoon of salt
  • 1/8 teaspoon of black pepper
  • 2 teaspoons of Dijon mustard
  • 2 teaspoons of honey


  • Pat the pork tenderloin dry with a paper towel.
  • Stir together the lemon juice, garlic, dried herbs, oil, salt, pepper, Dijon mustard, and honey.
  • Pour half of the mixture into a large Ziploc bag along with the tenderloin.
  • Press out any excess air, seal the bag, and chill it for 30 minutes.
  • Preheat a grill to medium and oil the grill grates.
  • Using tongs, transfer the pork to a grill.
  • Close the grill and cook 15-20 minutes, turning the pork over every few minutes to ensure even cooking.
  • Brush the reserved marinade over all sides of the pork halfway through grilling.
  • Transfer the pork to a cutting board to rest for 5 minutes before slicing it.
  • Serve and enjoy!

Servings: 4

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Smoked Pulled Pork

You need a smoker to make this flavorful, Texas-style pulled pork recipe!


  • 6 pounds of lean pork
  • 1/4 cup of yellow mustard
  • 1 tablespoon of salt
  • 1 tablespoon of black pepper
  • 1 teaspoon of garlic powder
  • 1 teaspoon of paprika
  • 1/4 cup of apple cider vinegar
  • 1/4 cup of water

Equipment Needed

  • Smoker
  • Meat thermometer
  • Foil


  • Preheat a grill or smoker to 225 degrees Fahrenheit.
  • Trim the pork shoulder, removing portions of fat.
  • Slather the pork with mustard.
  • Combine the rub ingredients in a small bowl (salt, pepper, garlic powder, and paprika) and mix well.
  • Sprinkle the rub over the pork on both sides and press it into the mustard.
  • Place the pork in the center of a smoker or on the grill grates. Monitor the temperature using a thermometer.
  • Combine apple cider vinegar and water in a spray bottle and shake to combine.
  • Smoke the meat for two hours before opening the smoker.
  • Spritz the pork every hour until it reaches an internal temperature of 160 degrees Fahrenheit.
  • Wrap pork with foil or and place it back in the smoker to continue cooking.
  • Cook the pork until it reaches an internal temperature of 195-205 degrees Fahrenheit.
  • Remove the pork from the smoker and let it rest for 1-2 hours before shredding it.
  • Serve and enjoy!

Servings: 15

Slow Cooker Pulled Pork

If you don't have a smoker, consider this slow cooker pulled pork recipe instead!


  • 1 onion, finely chopped
  • 3/4 cup of ketchup
  • 3 tablespoons of tomato paste
  • 1/4 cup of apple cider vinegar
  • 1 teaspoon of paprika
  • 1 teaspoon of garlic powder
  • 1 teaspoon of mustard powder
  • 1 teaspoon of cumin
  • 3-4 pounds of pork shoulder with fat trimmed off
  • Salt and pepper to taste


  • Combine onion, ketchup, tomato paste, apple cider vinegar, and spices in a slow cooker.
  • Season the pork shoulder with salt and pepper and add it to the slow cooker. Cover it with the ketchup mixture.
  • Cover the slow cooker and cook the pork until very tender.
  • Cook it on high for 5-6 hours or on low for 8-10 hours.
  • Remove pork from the slow cooker and transfer it to a bowl.
  • Shred it with two forks and toss with slow-cooker juices.
  • Serve the pork on whole-grain buns or with coleslaw and enjoy!

Servings: 8

The Immune Booster Guys 40+ Are Using To Kill Viruses & Feel Younger…

As men age, our immune systems get weaker.
It’s a fact. After 40, you become more vulnerable to viruses, cancers, and even Alzheimer’s disease. Average guys just let this all happen. But now, with Immune Booster RX, you can take the power back.

Pork Stew

This nutritious, satiating pork stew recipe will warm you up when the weather turns chilly!


  • 1 ½ pounds of pork shoulder, diced
  • 1 tablespoon of olive oil
  • 1 small onion
  • 1/2 teaspoon of rosemary
  • 1/2 teaspoon of oregano
  • Salt and pepper to taste
  • 1 cup of potatoes, peeled and diced
  • 1 cup of sweet potatoes, peeled and diced
  • 2 carrots, diced
  • 1 cup of sliced mushrooms
  • 1 cup of green beans or peas
  • 4 cups of chicken broth
  • 15-ounce can of diced tomatoes, undrained


  • In a large pot, brown the pork with onions in 1 tablespoon of olive oil. Remove the mixture from the pot and set it aside.
  • Add broth, tomatoes, and spices to the pot with the pork mixture.
  • Bring it to a boil, reduce the heat, and simmer (covered) for 1 hour or until the pork is tender.
  • Add potatoes, sweet potatoes, carrots, and mushrooms.
  • Bring the mixture to a boil, reduce the heat, and simmer (covered) for 30 minutes or until the vegetables are tender.
  • Remove the lid and stir in the green beans.
  • Simmer for an additional 10 minutes uncovered.
  • Serve and enjoy!

Servings: 6

Southwest Salad with Pork

This Southwest salad and pork recipe is loaded with protein, fiber, heart-healthy fats, vitamins, minerals, and flavor! It's perfect for any occasion.



  • 1 tablespoon of olive oil
  • 1 teaspoon of chili powder
  • 1 teaspoon of chili sauce
  • 1 teaspoon of dried oregano
  • 1/2 teaspoons of cumin
  • 1/2 teaspoon of salt
  • 3/4 pound of boneless pork chops (about 4)


  • 2 tablespoons of olive oil
  • 2 tablespoons of white wine vinegar
  • 2 tablespoons of lime juice
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of chili powder
  • 1/4 teaspoon of garlic powder
  • Chili sauce to taste (optional)


  • 14-ounce can of black beans, rinsed and drained
  • 8-ounce can of corn, drained
  • 1/4 cup of chopped cilantro leaves
  • 2 tomatoes, diced
  • 1 yellow bell pepper, diced
  • 6-ounce bag of mixed salad greens
  • 1 ripe avocado, cubed


  • In a large bowl, stir together olive oil, chili powder, chili sauce, oregano, cumin, and salt.
  • Add pork chops and toss to coat.
  • Allow the meat to marinate for at least 15 minutes.
  • Combine all of the dressing ingredients in a small container with a tight-fitted lid.
  • Cover the mixture and shake well to combine. Set it aside.
  • Spray a skillet with cooking spray and heat it over medium-high heat.
  • Add pork chops to the hot skillet and cook on both sides until cooked through.
  • Place the meat on a cutting board and dice it into bite-sized pieces.
  • Allow the meat to cool slightly before adding it to your salad.
  • In a large salad bowl, stir together the black beans, corn, cilantro, tomatoes, bell pepper, pork, and salad dressing.
  • Gently mix in the salad greens and avocado.
  • Serve and enjoy!

Servings: 4

The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results

After age 30, your Testosterone levels start declining. Add in some stress and a “less than perfect” diet… everything gets worse fast. You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. That’s the sad story that happens to most guys 40+. But now, it doesn’t have to be that way for you….

Pork Stir Fry

You can add pork to your favorite stir fry recipe! It's satiating, flavorful, and nutritious!



  • 6 tablespoons of soy sauce (choose low-sodium if needed)
  • 1 tablespoon of rice vinegar
  • 1 – 1 1/2 tablespoons of sriracha sauce
  • 2 tablespoons of cornstarch

Stir Fry

  • 2 tablespoons of avocado oil
  • 2 pounds of pork tenderloin, cut into strips with fat trimmed
  • 1 large onion, sliced into rings
  • 1 pound of frozen bell pepper slices, thawed and drained
  • 1 tablespoon of minced fresh garlic
  • 1 tablespoon of minced fresh ginger


  • 1 tablespoon of sesame oil
  • 1 teaspoon of sesame seeds


  • Prepare the sauce in a small bowl. Whisk together soy sauce, rice vinegar, sriracha, and cornstarch and set the mixture aside.
  • Heat the avocado oil in a large, deep skillet over medium-high heat.
  • Add pork strips and onions and cook the mixture until the meat is no longer raw (about 5-7 minutes).
  • Add peppers, garlic and ginger. Cook, stirring for about 1 minute.
  • Mix the sauce and reduce the heat to medium. Cook the mixture, stirring, until the sauce thickens (about 3 minutes).
  • Remove the skillet from the heat.
  • Transfer the stir fry to a serving platter.
  • Drizzle it with sesame oil, sprinkle with sesame seeds, serve, and enjoy!

Servings: 6

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on is pork healthy.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy