Meat

Pork

Health
ScoreB

Pork is a nutrient-dense protein source rich in B vitamins, selenium, and choline, making it valuable for muscle maintenance and metabolic health.

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Why Pork scores 71

Nutrient density35

Protein quality14

Fiber content0

Healthy fats4

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B6 52%Selenium 45%Thiamin 44%Sodium 36%Niacin 36%

Nutrition

per_100g

194

Calories

19.6g

Protein

Carbs

12.3g

Fat

Fiber

Health benefits

Supports muscle protein synthesis and age-related muscle preservation

strong evidence

Complete protein with all 9 essential amino acids, particularly leucine, stimulates mTOR signaling and muscle fiber maintenance critical for preventing sarcopenia

Enhances cognitive function and neurological health

strong evidence

High choline content (67.2mg/100g) supports acetylcholine production, myelin formation, and phosphatidylcholine synthesis for brain cell membranes

Reduces cellular oxidative stress and supports antioxidant defenses

strong evidence

Selenium acts as a cofactor for glutathione peroxidase, a primary endogenous antioxidant enzyme protecting against age-related cellular damage

Supports metabolic energy production and mitochondrial function

strong evidence

Niacin (vitamin B3) is essential for NAD+ synthesis, fueling ATP production in mitochondria and supporting cellular energy metabolism

Promotes methylation capacity and one-carbon metabolism

moderate evidence

Choline serves as a methyl donor for epigenetic regulation, supporting DNA repair, gene expression, and detoxification pathways that decline with age

Pairs well with

·Pair with Brussels sprouts or kale because glucosinolates enhance phase 2 detoxification enzyme activation, complementing pork's choline-driven methylation support
·Combine with sweet potato because vitamin C enhances heme iron absorption from pork, critical for oxygen transport and mitochondrial cytochrome c oxidase
·Eat with garlic or onions because sulfur compounds support glutathione synthesis, amplifying the antioxidant benefits of pork's selenium
·Serve with mushrooms because ergothioneine and beta-glucans provide additional antioxidant and immune-modulating effects synergistic with pork's nutrient profile

Practical tips

·Best timing: post-workout
·Choose lean cuts (loin, tenderloin, sirloin) to minimize saturated fat while preserving micronutrient density; trim visible fat before cooking
·Cook at moderate temperatures (steaming, baking, poaching) rather than high-heat charring to minimize heterocyclic amine formation linked to inflammation
·Consume 3-4 oz (85-113g) portions 2-3 times weekly as part of varied protein rotation to optimize amino acid diversity and prevent excessive iron accumulation
·Store raw pork at 40°F or below and use within 3-4 days; freeze at 0°F for up to 6 months to preserve selenium bioavailability and prevent oxidation
·Marinate pork with acidic ingredients (lemon, vinegar) 30+ minutes before cooking to reduce potential carcinogen formation while enhancing mineral bioavailability