scored 71/100
Pork is a nutrient-dense protein source rich in B vitamins, selenium, and choline, making it valuable for muscle maintenance and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 71.
Less a 5.0 anti-nutrient penalty (very high saturated fat, high sodium).
Pork, derived from domestic swine, has been a dietary staple across cultures for thousands of years. As a complete protein containing all nine essential amino acids, pork provides 19.6g of protein per 100g, supporting muscle protein synthesis and satiety—critical factors for healthy aging. Beyond protein, pork is notably rich in choline (67.2mg per 100g), a micronutrient essential for cognitive function, liver health, and methylation reactions that accumulate in importance with age. The meat also delivers significant selenium (29.4mcg), a powerful antioxidant cofactor for glutathione peroxidase, protecting cells from oxidative stress. Pork contains bioavailable heme iron and B vitamins, particularly niacin (6.7mg), which support energy metabolism and cardiovascular health. While moderately higher in saturated fat than poultry, lean pork cuts offer favorable macronutrient ratios. For longevity-focused nutrition, pork's combination of high-quality protein, micronutrient density, and methyl-donor capacity makes it valuable for maintaining lean mass, cognitive function, and metabolic resilience during aging. Selection of leaner cuts minimizes saturated fat intake while maximizing nutrient density.
Complete protein with all 9 essential amino acids, particularly leucine, stimulates mTOR signaling and muscle fiber maintenance critical for preventing sarcopenia
High choline content (67.2mg/100g) supports acetylcholine production, myelin formation, and phosphatidylcholine synthesis for brain cell membranes
Selenium acts as a cofactor for glutathione peroxidase, a primary endogenous antioxidant enzyme protecting against age-related cellular damage
Niacin (vitamin B3) is essential for NAD+ synthesis, fueling ATP production in mitochondria and supporting cellular energy metabolism
Choline serves as a methyl donor for epigenetic regulation, supporting DNA repair, gene expression, and detoxification pathways that decline with age
Pork's complete amino acid profile and high protein content optimally support muscle protein synthesis during the post-exercise anabolic window (0-2 hours post-exercise), maximizing recovery and lean mass preservation
Breaks a fast
Can be consumed at any meal time; post-workout timing maximizes mTOR signaling and muscle adaptation
Per 100 g of the default form. Bars show how much higher or lower pork is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pork is classified as a meat. Pork is a nutrient-dense protein source rich in B vitamins, selenium, and choline, making it valuable for muscle maintenance and metabolic health.
Pork scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Selenium, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 16.6 g of protein (~33% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, pork is highest in Vitamin B6 (~52% DV), Selenium (~45% DV), Niacin (~36% DV), Thiamin (~35% DV), Riboflavin (~21% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. Pork's complete amino acid profile and high protein content optimally support muscle protein synthesis during the post-exercise anabolic window (0-2 hours post-exercise), maximizing recovery and lean mass preservation
A typical serving is around 85 g (~165 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pork alongside several other meat sources.
Pork pairs nicely 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.
Very high saturated fat; High sodium.
Encyclopedia entries that supply the same signature nutrients pork contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients porkcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.