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.
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!
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.
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!
Ingredients
- 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
Instructions
- 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!
Ingredients
- 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
Instructions
- 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.
Ingredients
- 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
Instructions
- 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
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Smoked Pulled Pork
You need a smoker to make this flavorful, Texas-style pulled pork recipe!
Ingredients
- 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
Instructions
- 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!
Ingredients
- 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
Instructions
- 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
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Pork Stew
This nutritious, satiating pork stew recipe will warm you up when the weather turns chilly!
Ingredients
- 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
Instructions
-
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.
Ingredients
Pork
- 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)
Dressing
- 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)
Salad
- 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
Instructions
- 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
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Pork Stir Fry
You can add pork to your favorite stir fry recipe! It's satiating, flavorful, and nutritious!
Ingredients
Sauce
- 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
Garnish
- 1 tablespoon of sesame oil
- 1 teaspoon of sesame seeds
Instructions
- 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
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*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.
