Pork's Nutrient Value

Nutritionists call fresh pork a nutrient-dense food because it is high in nutritive value relative to its caloric content. Pork makes 4 times as great a contribution to an adult male's protein needs, twice as great a contribution to zinc needs, 4 times as great a contribution to thiamin needs, almost twice as great a contribution to riboflavin needs, and nearly 2 1/2 times as great a contribution to niacin and vitamin B-12 needs.

CHART - Nutrient values for all fresh pork cuts

CHART - Comparing nutrient values of pork, chicken and beef

Fat Content

Through improved production technology, today's pork comes from a hog that is 16% lower in fat than 15 years ago. Therefore, pork contains considerably less fat than many people think.

Saturated fat and total fat in the diet have been shown to raise blood cholesterol levels, while recent research indicates that monounsaturated fats may decrease blood cholesterol levels. Three ounces of broiled pork tenderloin contain about 2.98 grams of fat, and only 33% of this fat is saturated, while 34% is polyunsaturated and 13% in monounsaturated.

Cholesterol

Consumers who are limiting dietary cholesterol can still enjoy fresh, lean pork. Pork cholesterol content is comparable to many other protein sources. Three ounces of broiled/roasted pork loin or four ounces of uncooked pork contain under 67 milligrams of cholesterol, under 23% of the American Heart Association's recommended maximum of 300 milligrams of cholesterol per day.