Exploring The Protein Benefits of Pork

Cooking with Australian pork is a great way to get more high-quality protein into your meals and maintain your overall well-being.

In this article, we’ll look at the benefits of pork products and why their nutritional value makes them a great addition to your weeknight meal rotation. Keep reading to explore how much protein is in pork, compare different cuts, and learn how pork can contribute to a balanced diet.

Is Pork High in Protein? Let’s Dive Into How Much Protein is in Pork

Protein is essential for muscle growth, repair, and maintenance.

While high-quality protein is important for packing on muscle, everyone needs to consume adequate protein for their overall health and well-being.

Here’s the good news: pork is a protein-rich meat. Lean cuts contain around 30 grams of protein per 100 grams when cooked. This makes pork an excellent choice if you want to get more protein in your diet.

How much protein should we consume each day?

Here is an easy guide from the National Health and Medical Research Council outlining the Recommended Daily Intake of protein by gender and stage of life. These are broad-level recommendations only, so please consider your individual requirements and consult a dietitian when assessing your own protein requirements.

How much protein is in pork?

Did you know that a 100-gram serving of lean pork can provide approximately 25% of the recommended daily protein intake for adults? Incorporating pork can help you meet your protein requirements and support your overall health.

When it comes to protein, how does pork compare to other meats?

Chicken is generally associated with a healthy, high-protein diet, and rightfully so. According to the Australian Chicken Meat Federation, 100 grams of lean chicken breast contains 35 grams of protein and only 2 grams of fat.

But this may surprise you: cooked pork fillet and loin steak measure up almost exactly the same, weighing in with 30 grams of protein and 2.5 grams of fat.

By comparison, lean beef has a similar protein content but more fat (3.2 grams), while lamb has only slightly less protein (28.1 grams) but over three times the fat content of pork.

The bottom line? If you’re tired of the same recipes and looking for diversity in your diet, pork is a great alternative to chicken, particularly if you’re prioritising your protein intake!

How does pork stack up for vitamins and minerals?

In addition to being a great source of protein, pork also contains a variety of essential vitamins and minerals, including thiamine, niacin, B6, B12, omega-3 and zinc.

These nutrients support healthy bodily functions, from energy production to maintaining a healthy immune system.

As part of a balanced diet, lean pork provides a host of health benefits:

• Supports Muscle Growth and Maintenance: With its high protein content, including pork in your diet contributes to an active and healthy lifestyle
• Aids in Weight Management: Lean pork helps manage your weight as protein helps to keep you fuller for longer, reducing the opportunity for excessive eating.
• Contributes to Overall Well-Being: The nutrients contained in pork help maintain healthy immune function and good energy levels.

Let’s talk about common pork misunderstandings.

• True: Leaner cuts of pork, like tenderloin and loin chops, are low in fat and have a similar fat content to skinless chicken breast.
• False: Pork is high in fat and unhealthy. The truth is that tenderloin has only 3 grams of fat per 100-gram serving, comparable to lean poultry.
• True: A 100-gram portion (cooked) provides over 30 grams of complete protein.
• False: You must cook pork to very high temperatures for safety. The truth is that  70°C is ideal for minced pork, and whole pork cuts must only reach an internal temperature of 65-70°C followed by a 3-minute rest.

Check out our collection of delicious pork recipes

Pork is a versatile ingredient in various protein-rich meals, such as pork meatballs, stir-fries, roasts, and more. It also pairs perfectly with other food groups that are important for maintaining a healthy body – including fruits, vegetables and whole grains.

We have a wide collection of delicious, protein-rich pork recipes right here. Choose pork for your next midweek meal to make it simple, tasty and healthy.

Quick and easy meal inspiration: Dan Dan Noodles

Our products are available at your local butcher, IGA, Farmer Jacks, and other independent supermarkets. Join our social media communities on Facebook and Instagram to stay updated on the latest recipes, tips, and insights.