Pork Nutrition Facts: A Complete Cut-by-Cut Breakdown for 2026

Pork nutrition facts are more nuanced than the simple “white meat” reputation suggests. A 3-ounce serving of lean pork tenderloin delivers roughly 120 calories and 22 grams of protein, making it nutritionally comparable to chicken breast. A 3-ounce serving of pork belly delivers nearly 500 calories and 50 grams of fat. The cut you choose matters more than the animal it came from.

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The USDA FoodData Central database confirms that pork tenderloin and pork sirloin roast are leaner than skinless chicken thigh and on par with turkey breast for protein density per calorie. The message that pork is “the other white meat,” which the National Pork Board ran as a marketing campaign starting in 1987, was nutritionally accurate for lean cuts. What the slogan left out is that pork shoulder, ribs, and belly deliver saturated fat and calorie totals closer to beef brisket than to poultry breast.

This article walks you through every major pork cut, from the leanest loin to the fattiest belly, with complete macro and micronutrient tables. You’ll learn how cooking method changes the numbers, what the processing label terms mean, how pork compares to chicken and beef, and which groups should be most mindful about pork intake. The goal is to give you the actual nutrition data so you can decide where pork fits in your eating pattern based on facts, not marketing.

Pork Nutrition Facts Overview

Pork is the culinary name for meat from the domestic pig, Sus scrofa domesticus, and it is the most widely consumed meat globally, accounting for roughly 36% of worldwide meat intake according to the Food and Agriculture Organization of the United Nations. The nutritional profile of pork varies dramatically by cut, with lean loin cuts behaving nutritionally like poultry breast and fatty shoulder and belly cuts behaving more like red meat from cattle.

A standard 3-ounce cooked serving is the reference portion used throughout this article. The USDA defines a 3-ounce serving of cooked meat as roughly the size of a deck of cards, and this is the serving size used on nutrition labels and dietary guideline recommendations. The macronutrient extremes within pork look like this.

The protein quality of pork is high. Pork muscle tissue contains all nine essential amino acids in proportions well-suited to human requirements. The biological value of pork protein is comparable to beef and poultry protein. The fat profile of pork is a mix of saturated, monounsaturated, and polyunsaturated fatty acids, with the exact ratios depending on the cut and the pig’s diet.

Pork is also a significant dietary source of several B vitamins and minerals. A 3-ounce serving of pork tenderloin provides roughly 0.6 micrograms of vitamin B12 (25% of the Daily Value), 0.5 milligrams of vitamin B6 (29% of the Daily Value), 2.5 milligrams of zinc (23% of the Daily Value), and 270 milligrams of phosphorus (22% of the Daily Value). The selenium content is particularly notable at roughly 38 micrograms per serving, covering about 69% of the 55-microgram Recommended Dietary Allowance for adults set by the NIH Office of Dietary Supplements.

Key Takeaway: Lean pork cuts like tenderloin deliver protein and B vitamins at calorie totals comparable to chicken breast. Fatty cuts like belly and shoulder deliver calorie and saturated fat totals closer to beef brisket. The cut determines the nutrition.

Pork Tenderloin Nutrition Facts

Pork tenderloin is the leanest cut on the pig. A 3-ounce cooked serving contains 122 calories, 22 grams of protein, 3 grams of total fat, and 1 gram of saturated fat. That fat profile puts it in the same category as skinless chicken breast, which delivers roughly 128 calories, 26 grams of protein, and 3 grams of fat per 3-ounce serving.

The tenderloin is a long, thin muscle that runs along the pig’s spine. It does very little work during the animal’s life, which is why it’s so tender. Because it’s so lean, it overcooks quickly and dries out if taken past 145 degrees Fahrenheit internal temperature, the safe minimum cooking temperature for whole cuts of pork set by the USDA.

The micronutrient profile of pork tenderloin per 3-ounce cooked serving, based on USDA FoodData Central, includes the following.

The thiamin content is worth highlighting. Pork is one of the richest dietary sources of vitamin B1, a water-soluble vitamin involved in carbohydrate metabolism and nerve function. A single serving of pork tenderloin covers more than half the daily requirement for thiamin. The NIH Office of Dietary Supplements identifies pork, fish, seeds, and fortified grains as the primary dietary thiamin sources.

Pork Chop Nutrition Facts

Pork chops are cut from the loin, the same muscle group as the tenderloin, but they contain slightly more marbling and are often cut with a layer of external fat. A standard 3-ounce broiled pork loin chop with the fat trimmed contains approximately 165 calories, 25 grams of protein, 6 grams of total fat, and 2 grams of saturated fat.

The calorie difference between a pork chop and a pork tenderloin, roughly 40 calories per serving, comes almost entirely from the small amount of additional intramuscular and external fat on the chop. Leaving the fat cap on the chop during cooking adds roughly 15 to 25 calories and 2 to 3 grams of fat per ounce of visible fat retained.

Different chop cuts from the same loin vary slightly in fat content. The breakdown across common pork chop types looks like this.

The cooking method affects the final fat content more for pork chops than for tenderloin because chops are often pan-fried or grilled with added fat. A pork chop pan-fried in a teaspoon of butter adds roughly 34 calories and 4 grams of fat, shifting the total closer to 200 calories. Broiling or grilling on a rack that allows fat to drip away keeps the numbers closer to the baseline.

Key Takeaway: A trimmed center-cut pork loin chop at 170 calories and 24 grams of protein is a lean protein choice. Leaving the fat cap on and pan-frying in butter moves the calorie total past 200, which is still reasonable but worth tracking.

Pork Loin and Roast Nutrition Facts

Pork loin roasts and sirloin roasts are larger cuts from the same loin primal that produces pork chops and tenderloin. A 3-ounce serving of roasted pork loin contains approximately 170 calories, 24 grams of protein, 7 grams of fat, and 2.5 grams of saturated fat. The nutrition profile is consistent with center-cut pork chops.

The difference between a pork loin roast and a pork tenderloin is size and shape, not nutritional category. The loin is a larger muscle that runs the length of the pig’s back. The tenderloin is a smaller, more delicate muscle tucked under the loin. Both are lean. The tenderloin is slightly leaner.

Cooking method matters for roasts because they’re often cooked with added fat, braising liquid, or a glaze that adds sugar. A pork loin roast cooked plain in the oven and sliced lean is the 170-calorie number cited above. A pork loin roast glazed with a honey-mustard mixture and roasted with butter under the skin can land closer to 220 to 250 calories per serving depending on how much glaze and fat is absorbed.

Pork sirloin roast, cut from the hip end of the loin, is slightly leaner than center-cut loin at roughly 150 calories and 25 grams of protein per 3-ounce serving. It’s an underutilized cut that delivers tenderloin-adjacent nutrition at a lower price per pound in most markets.

Pork Shoulder and Boston Butt Nutrition

Pork shoulder, also sold as Boston butt or pork butt when referring to the upper shoulder, is a well-marbled, collagen-rich cut from the front leg of the pig. A 3-ounce serving of braised pork shoulder contains approximately 215 calories, 21 grams of protein, 14 grams of fat, and 5 grams of saturated fat. This is roughly double the fat content of pork tenderloin and is comparable to a moderately marbled cut of beef.

The fat in pork shoulder is a mix of intramuscular marbling and external fat cap. Slow cooking methods like braising, smoking, and pressure cooking melt the collagen into gelatin, which gives pulled pork its characteristic texture. The fat renders during cooking, and some of it drips away, which means the final calorie count of pulled pork depends on how much of the rendered fat is drained or skimmed before serving.

A pulled pork sandwich made from pork shoulder with barbecue sauce on a standard hamburger bun runs roughly 450 to 550 calories before sides. The pork itself contributes about 215 of those calories. The bun adds roughly 120 to 150 calories. The barbecue sauce adds 30 to 60 calories depending on the amount and brand.

The sodium content in prepared pork shoulder dishes deserves attention. Most pulled pork recipes call for a dry rub or brine that adds significant sodium. A 3-ounce serving of commercially prepared pulled pork can contain 600 to 900 milligrams of sodium, roughly 26 to 39% of the 2,300-milligram daily limit recommended by the Dietary Guidelines for Americans 2020-2025. Homemade versions where you control the salt and rub allow lower sodium totals.

Pork Belly and Bacon Nutrition Facts

Pork belly is the fattiest cut on the pig. A 3-ounce serving of roasted pork belly contains approximately 490 calories, 9 grams of protein, 50 grams of fat, and 18 grams of saturated fat. This is not a protein source that happens to contain fat. It’s a fat source that happens to contain some protein.

Bacon is pork belly that has been cured, smoked, and sliced thin. Three pan-fried slices of bacon, roughly 18 grams cooked weight, contain approximately 161 calories, 12 grams of protein, 12 grams of fat, and 4 grams of saturated fat. The calorie density of bacon is high because the cooking process renders water out and concentrates the remaining fat and protein.

The World Health Organization’s International Agency for Research on Cancer classified processed meat as a Group 1 carcinogen in 2015, meaning there is sufficient evidence that processed meat consumption increases colorectal cancer risk. Bacon, ham, sausage, and cured pork products fall into this category. The classification is based on the processing method: curing with nitrates or nitrites, smoking, and salting. The risk is dose-dependent. Occasional bacon consumption carries a different risk profile than daily bacon consumption over decades.

The saturated fat content of pork belly and bacon is relevant to cardiovascular risk when consumed in the context of a dietary pattern that is already high in saturated fat from other sources. The American Heart Association recommends limiting saturated fat to 5 to 6% of total daily calories, which translates to roughly 13 grams per day for someone eating 2,000 calories. Three slices of bacon at 4 grams of saturated fat use roughly one-third of that daily budget.

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Key Takeaway: Pork belly and bacon are fat-forward foods, not protein-forward foods. Bacon’s processed meat classification and saturated fat content make it a candidate for occasional consumption rather than daily inclusion, based on current cancer and cardiovascular risk guidance.

Ground Pork Nutrition Facts

Ground pork is made from pork shoulder trimmings and occasionally leaner cuts, ground to a specified fat percentage. The nutrition profile varies by the lean-to-fat ratio. A 3-ounce cooked serving of 80% lean ground pork contains approximately 250 calories, 21 grams of protein, and 18 grams of fat. A 3-ounce serving of 90% lean ground pork contains approximately 190 calories, 23 grams of protein, and 10 grams of fat.

The comparison to ground beef is instructive because ground pork and ground beef occupy similar shelf space and meal roles.

Ground pork and ground beef at the same lean percentage are nutritionally similar. Pork is slightly higher in monounsaturated fat. Beef is slightly higher in saturated fat. Neither difference is large enough to drive a health decision. The lean percentage matters more than the animal source.

Ground pork is commonly used in breakfast sausage, meatballs, dumpling fillings, and ragus. The fat content makes it well-suited to dishes where moisture and flavor are priorities. If you’re substituting ground pork for ground beef in a recipe, the nutrition exchange is roughly neutral at the same fat percentage. If you’re substituting ground pork for ground turkey, you’re adding fat and calories.

Pork Nutrition vs. Chicken and Beef

Pork straddles the middle ground between poultry and beef on several nutritional dimensions. Lean cuts of pork are nutritionally closer to chicken breast than to beef steak. Fatty cuts of pork are nutritionally closer to beef ribeye than to any poultry. The category “pork” is too broad to make a single comparison. The specific cut comparison is what matters.

Lean pork cuts are competitive with poultry on calorie and fat totals while delivering more thiamin, selenium, and zinc than either chicken or turkey. Pork tenderloin provides roughly 0.9 milligrams of iron per serving compared to 0.4 milligrams in chicken breast, a small but meaningful difference for someone with borderline iron status.

The place where pork stands out from both poultry and beef is thiamin content. A 3-ounce serving of pork tenderloin provides 0.7 milligrams of thiamin, roughly 58% of the daily requirement. Chicken breast provides roughly 0.1 milligrams. Beef sirloin provides roughly 0.1 milligrams. If someone is looking to increase dietary thiamin without supplementation, pork is the most efficient whole-food source among commonly consumed meats.

Key Takeaway: Lean pork tenderloin and loin chops are nutritionally comparable to skinless chicken breast on calories and protein. They exceed both chicken and beef on thiamin and selenium content. Fatty pork cuts align with beef on calorie and fat totals.

Vitamins and Minerals in Pork

Pork is a concentrated source of several B vitamins and minerals that play well-documented roles in energy metabolism, oxygen transport, immune function, and antioxidant defense. The most nutritionally relevant micronutrients in pork are vitamin B1 (thiamin), vitamin B3 (niacin), vitamin B6, vitamin B12, selenium, zinc, and phosphorus.

Thiamin functions as a coenzyme in carbohydrate metabolism, specifically in the conversion of pyruvate to acetyl-CoA, which enters the citric acid cycle for ATP energy production. Deficiency produces beriberi, a condition affecting the cardiovascular and nervous systems that is rare in developed countries but still occurs in populations with heavy reliance on polished white rice and low pork or whole grain intake.

Selenium is incorporated into selenoproteins, the most studied of which is glutathione peroxidase, an enzyme that reduces hydrogen peroxide and lipid peroxides inside cells. Adequate selenium status supports thyroid hormone metabolism because the deiodinase enzymes that convert thyroxine (T4) to triiodothyronine (T3) are selenoproteins. The selenium content of pork varies with the selenium content of the pig’s feed, which means pork from different regions and farming systems can vary in selenium by a factor of two or more.

Zinc is involved in immune cell development and function, DNA synthesis, and wound healing. The bioavailability of zinc from pork is high because animal protein enhances zinc absorption, unlike the phytate in plant foods, which inhibits it. This makes pork a particularly efficient zinc source compared to zinc-fortified cereals or legumes, where phytate reduces absorption.

The iron in pork is heme iron, the form found in animal muscle that is absorbed roughly two to three times more efficiently than the non-heme iron found in plants. Pork is not as iron-rich as beef, but it provides a moderate amount of highly bioavailable iron, which matters for people with higher iron needs, including menstruating women, pregnant people, and adolescents.

How Cooking Method Changes Pork Nutrition

Cooking method affects pork nutrition through fat addition, fat rendering, moisture loss, and the formation of compounds at high heat. The changes are predictable once you understand the mechanism behind each one.

Dry-heat methods like roasting, broiling, and grilling render some of the intramuscular fat out of the meat. A pork chop cooked on a grill rack that allows fat to drip away will be slightly leaner than the same chop cooked in a skillet where the rendered fat stays in contact with the meat. The difference is small, roughly 10 to 20 calories per serving, but it’s real.

Pan-frying and sautéing add calories from the cooking fat. The amount absorbed depends on the temperature, the fat type, and the cooking duration. A pork chop pan-fried in a teaspoon of oil absorbs roughly half that oil, adding about 20 calories. A breaded and shallow-fried pork cutlet absorbs considerably more, roughly 50 to 80 calories of added fat per serving.

Braising and stewing dissolve collagen from tough cuts like pork shoulder into gelatin. This doesn’t change the calorie content. It changes the texture. The rendered fat from a braise can be skimmed after cooking, which reduces the total fat and calorie content of the finished dish. Skimming the fat from a pork shoulder braise removes roughly 30 to 50 calories per serving.

The internal cooking temperature affects moisture content and, indirectly, nutrient density. Pork cooked to 145 degrees Fahrenheit, the USDA minimum for whole cuts, retains more moisture than pork cooked to 165 degrees. The weight difference is water weight. A 3-ounce serving of pork cooked to 145 degrees contains slightly more water and slightly less nutrient density per ounce than the same cut cooked to 165 degrees, but the absolute protein and micronutrient content per serving is the same. The serving size is based on cooked weight, which normalizes for cooking method differences.

Key Takeaway: Grilling and broiling let fat drip away and keep pork lean. Pan-frying in oil adds 20 to 40 calories per teaspoon used. Braising dissolves collagen into gelatin without changing calorie count, and skimming the fat after braising reduces the final calorie total.

Processed Pork Products: Ham, Sausage, and Cured Meats

Processed pork products include ham, bacon, sausage, salami, prosciutto, and hot dogs made from pork. Processing methods include curing with salt and nitrates or nitrites, smoking, fermenting, and drying. These methods preserve the meat and create flavor, but they also add sodium and, in many cases, classify the product as processed meat under the WHO IARC Group 1 carcinogen designation.

Ham is a cured and sometimes smoked pork leg product. A 3-ounce serving of lean ham contains approximately 120 to 140 calories, 18 to 20 grams of protein, and 4 to 6 grams of fat. The sodium content is where ham separates from fresh pork. A single 3-ounce serving of ham can contain 800 to 1,200 milligrams of sodium, roughly 35 to 52% of the 2,300-milligram daily limit.

Sausage made from pork is ground pork mixed with fat, salt, spices, and often a curing agent. The fat content of pork sausage ranges from 20 to 40% of total weight, which means a 3-ounce cooked serving of pork breakfast sausage can deliver 25 to 35 grams of fat and 350 to 450 calories. Sausage is a fat-forward food, not a protein-forward food. It’s best treated as an occasional item rather than a daily protein source.

The nitrates and nitrites used in curing pork can form nitrosamines during high-heat cooking, particularly frying. Nitrosamines are probable human carcinogens. The addition of sodium ascorbate (vitamin C) or sodium erythorbate to curing formulations reduces nitrosamine formation, and most commercial cured pork products include one of these inhibitors. Uncured products labeled “no nitrates or nitrites added” typically use celery powder or celery juice, which naturally contain nitrates and achieve the same curing effect through a different labeling route.

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Pork Label Terms and What They Mean

Pork packaging includes label terms that affect both the production practices behind the meat and, in some cases, the nutritional content. Understanding what these terms mean helps you make informed purchasing decisions based on your priorities, whether those are nutritional, environmental, or animal-welfare related.

The most common pork label terms and what they indicate include the following distinctions.

• “Natural”: According to the USDA, this means the product contains no artificial ingredients or added colors and is only minimally processed. The label does not address how the pig was raised, what it was fed, or whether antibiotics were used.
• “No antibiotics added”: The pig was raised without antibiotics. This label requires documentation and is verified by USDA. It does not mean the pig was pasture-raised or organic.
• “No hormones added”: This label appears on many pork products but is essentially meaningless. The FDA prohibits the use of growth hormones in pork production. Any pork you buy is hormone-free by federal regulation, whether the label says so or not.
• “Organic”: USDA organic certification requires that the pig be raised on organic feed without synthetic pesticides or fertilizers, have outdoor access, and not receive antibiotics. Organic pork is typically leaner than conventional pork because organic feed formulations tend to produce slightly less marbling, though the difference is small enough that it doesn’t meaningfully change the nutrition numbers.
• “Pasture-raised”: This term is not regulated by the USDA for pork. It suggests the pig had outdoor access and was raised on pasture, but there is no legal definition or verification requirement. Without a third-party certification, the term has limited reliability.
• “Heritage breed”: Refers to specific pig breeds such as Berkshire, Duroc, or Tamworth that are raised according to traditional practices. Heritage breed pork often has more marbling and a higher fat content than standard commercial pork. A 3-ounce serving of cooked heritage breed pork shoulder may contain 2 to 4 additional grams of fat compared to standard pork shoulder, based on breed characteristics.

Food Safety and Pork Preparation

Pork carries specific food safety considerations that affect both health outcomes and nutritional quality. The three key areas are safe cooking temperatures, proper storage, and the distinction between fresh and processed pork products in terms of risk.

The USDA recommends cooking whole cuts of pork, including chops, roasts, and tenderloin, to an internal temperature of 145 degrees Fahrenheit followed by a 3-minute rest before carving. Ground pork should be cooked to 160 degrees Fahrenheit. These temperatures are based on the temperature required to destroy Trichinella spiralis, the parasitic roundworm that historically caused trichinosis from undercooked pork, as well as Salmonella and E. coli.

Trichinosis from commercial U.S. pork is now extremely rare. The CDC reports fewer than 15 cases annually in the United States, and most are linked to wild game meat rather than commercially raised pork. The improvement is due to changes in pig feeding practices. Pigs are no longer fed raw meat scraps, which was the primary transmission route for Trichinella. However, the USDA cooking temperature recommendations remain at 145 degrees because the temperature also addresses other foodborne pathogens.

Raw pork should be stored in the refrigerator at 40 degrees Fahrenheit or below and used within 3 to 5 days of purchase. Ground pork should be used within 1 to 2 days. Cooked pork can be refrigerated for 3 to 4 days or frozen for 2 to 3 months. These timelines are the USDA standard recommendations for all fresh meats.

Cross-contamination during preparation is the most common cause of foodborne illness related to pork. Raw pork juices contain bacteria that can transfer to cutting boards, utensils, countertops, and other foods. Using a dedicated cutting board for raw meat and washing hands, knives, and surfaces with hot soapy water after handling raw pork reduces this risk to near zero.

Who Should Be Cautious About Pork Intake

Certain population groups have specific reasons to moderate or modify pork intake. The concerns are not uniform and depend on the cut, the processing method, and individual health status.

People with gout or hyperuricemia should limit pork intake, particularly pork organ meats and processed pork products. Pork is moderately high in purines, the nitrogen-containing compounds that break down into uric acid. A 3-ounce serving of pork contains roughly 70 to 100 milligrams of purines. For comparison, organ meats contain over 200 milligrams, and low-purine vegetables contain less than 50 milligrams. A rheumatologist can provide individualized dietary guidance based on serum uric acid levels and gout flare history.

People with alpha-gal syndrome, a tick-borne allergy to the galactose-alpha-1,3-galactose carbohydrate found in mammalian meat, must avoid pork entirely. Alpha-gal syndrome is transmitted by the bite of the Lone Star tick, found primarily in the southeastern and eastern United States. The allergic reaction is delayed, typically 3 to 6 hours after eating mammalian meat, making it harder to identify than immediate food allergies. An allergist can diagnose alpha-gal syndrome with a specific IgE blood test.

People with hypertension, heart failure, or chronic kidney disease who are on sodium-restricted diets should be cautious with processed pork products. Ham, bacon, sausage, and cured pork products can deliver 800 to 1,200 milligrams of sodium per serving. Fresh lean pork seasoned at home without salt provides the same protein and micronutrients at 60 to 70 milligrams of sodium per serving, a reduction of over 90%.

People with religious or cultural dietary restrictions related to pork should obviously avoid it. This includes people who follow halal, kosher, or certain Buddhist or Hindu dietary practices. Pork is not inherently harmful to these individuals. The restriction is religious or cultural, not medical.

Key Takeaway: People with gout, alpha-gal syndrome, sodium-restricted medical diets, or religious pork restrictions have specific reasons to limit or avoid pork. For everyone else, the cut and processing method determine the nutritional impact more than the fact that it’s pork.

Frequently Asked Questions About Pork Nutrition Facts

Is pork healthy to eat?

Lean cuts of pork like tenderloin and loin chops are healthy protein sources providing B vitamins, selenium, and zinc at calorie totals comparable to chicken breast.
The health impact of pork depends on the cut, the preparation method, and the overall dietary pattern it sits within.
Processed pork products like bacon and sausage are classified differently from fresh pork and carry additional health considerations related to sodium and nitrate content.

Is pork healthier than beef?

Lean pork tenderloin is slightly lower in calories and saturated fat than lean beef sirloin and significantly lower in calories than beef ribeye.
Pork and beef at the same fat percentage are nutritionally similar, with pork providing more thiamin and selenium and beef providing more iron and zinc.
The cut matters more than the animal source when comparing lean pork to lean beef.

Is pork good for weight loss?

Lean pork cuts like tenderloin and loin chops are excellent for weight loss because they provide high protein per calorie, which improves satiety and helps preserve muscle mass during a calorie deficit.
A 3-ounce serving of pork tenderloin at 122 calories and 22 grams of protein is one of the most protein-efficient foods available.
The weight loss value of pork diminishes when choosing fatty cuts or pan-frying in significant amounts of added fat.

Why is pork considered red meat?

Pork is classified as red meat by the USDA because the myoglobin content in pork muscle is higher than in poultry and fish, though lower than in beef.
The myoglobin content of pork falls between chicken and beef on the meat color spectrum, which is why cooked pork loin looks pale compared to beef but darker than chicken breast.
The culinary term “white meat” used in pork marketing was a branding decision, not a scientific classification.

How much protein is in a pork chop?

A 3-ounce center-cut pork loin chop with the fat trimmed contains approximately 24 to 25 grams of protein.
This is comparable to a chicken breast at 26 grams and a beef sirloin steak at 25 grams per 3-ounce serving.
The protein content per ounce is consistent across lean pork loin cuts.

Is pork safe to eat at 145 degrees Fahrenheit?

Yes, the USDA recommends cooking whole cuts of pork to 145 degrees Fahrenheit with a 3-minute rest time.
At this temperature, the pork will be slightly pink in the center, which is safe and produces a more tender and juicy result than cooking to higher temperatures.
Ground pork should be cooked to 160 degrees Fahrenheit because the grinding process distributes surface bacteria throughout the meat.

What to Remember About Pork Nutrition

Pork is not one food. It’s a category that spans from tenderloin at 122 calories and 3 grams of fat per serving to belly at 490 calories and 50 grams of fat. The nutritional advice that applies to one end of that spectrum does not apply to the other. If you think of pork tenderloin as a lean protein interchangeable with chicken breast, you’re right. If you think of pork belly as a fat source interchangeable with butter or heavy cream in its caloric impact, you’re also right.

The most practical approach to pork is to treat lean cuts as everyday protein options and fatty cuts and processed products as occasional ones. A pork tenderloin roasted with herbs and served with vegetables is a nutritionally sound meal by any standard. Bacon, sausage, and pulled pork shoulder with sugary barbecue sauce belong in a different frequency category. Not because they’re bad foods, but because their nutritional profile puts them in the treat category, not the staple category.

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The micronutrients in pork, particularly thiamin, selenium, and zinc, give it a legitimate place in a varied diet that rotates protein sources across the week. Chicken on Monday, pork on Tuesday, fish on Wednesday, and legumes on Thursday is a better nutritional pattern than chicken every single day. Pork brings nutrients to the table that poultry doesn’t. Knowing the cut-by-cut breakdown lets you use it well.