What clearly separates pork from other meats is vitamin B1 (thiamine). At 0.87 mg per 100 g it holds more than eight times what beef does (under 0.1 mg), and a single serving covers over 70% of the daily requirement.
Thiamine is the key cofactor in converting carbohydrate into energy. The pairing of pork with rice-based meals works out neatly in nutritional terms.
Key benefits
Vitamin B1 is essential to carbohydrate metabolism
Thiamine is a cofactor for the enzymes that turn glucose into energy. Deficiency leads to beriberi and neurological symptoms, and requirements rise the more refined carbohydrate a diet contains.
Saturated fat varies enormously by cut
Tenderloin and leg run 3–5 g of fat per 100 g, close to chicken breast. Pork belly exceeds 30 g. The single word "pork" covers two completely different foods.
Rich in selenium
100 g provides more than half the daily requirement. Selenium forms part of glutathione peroxidase and contributes to antioxidant defence.
Complete protein plus zinc
27 g of protein per 100 g. Zinc is lower than in beef but still meaningful, and it is needed for immune cell function and wound healing.
How to eat it well
- Make tenderloin, loin and leg the default, and keep belly occasional.
- 63°C internal temperature is enough. The old 71°C standard has been lowered, and going beyond dries the meat out.
- Eating it with garlic and onion has a basis. Allicin binds thiamine in a way that is understood to aid its absorption and retention.
- Charring over charcoal generates harmful compounds, especially when dripping fat produces smoke.
- Serving it with leafy wraps fills in the fibre and potassium it lacks.
What to watch out for
- Processed pork (ham, bacon, sausage) falls under the IARC Group 1 classification and should be separated from lean cuts.
- Belly and shoulder are high in saturated fat, which affects LDL cholesterol.
- Undercooked pork carries parasite and bacterial risk. Minced pork must be cooked through.
- With gout, account for the purine content.
- If you restrict phosphorus or protein for kidney disease, adjust your portions.
Nutrition
Approximate values per 100 g edible portion.
- Calories
- 242 kcal
- Protein
- 27.3 g
- Fat
- 14 g
- Vitamin B1
- 0.87 mg
- Selenium
- 38 µg
- Zinc
- 2.4 mg
- Phosphorus
- 246 mg
- Vitamin B12
- 0.7 µg
Key nutrients
- Vitamin B1
- Protein
- Selenium
- Zinc
- Phosphorus