Pork
Pork is a nutrient-dense protein source rich in B vitamins, selenium, and choline, making it valuable for muscle maintenance and metabolic health.
Variants (27)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B60.89 mg52% DV
- Niacin5.7 mg36% DV
- Thiamin0.42 mg35% DV
- Riboflavin0.27 mg21% DV
- Vitamin B120.47 mcg19% DV
- Choline57.1 mg10% DV
- Vitamin E0.18 mg1% DV
- Vitamin A5.1 iu<1% DV
- Selenium25.0 mcg45% DV
- Zinc2.2 mg20% DV
- Phosphorus175.9 mg14% DV
- Copper0.07 mg8% DV
- Potassium244.8 mg5% DV
- Magnesium14.4 mg3% DV
- Iron0.56 mg3% DV
- Sodium58.6 mg3% DV
- Calcium29.8 mg2% DV
- Manganese0.01 mg<1% DV
- Cholesterol53.5 mg
- Monounsaturated Fat4.2 g
- Saturated Fat3.6 g
- Polyunsaturated Fat1.6 g
- Omega61.4 mg
- Vitamin D0.59 iu
- Trans Fat0.07 g
- Omega30.00 mg
- Choline~128 mg
- Glutathione~13 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B662% DV
- Selenium54% DV
- Thiamin52% DV
- Sodium43% DV
- Niacin42% DV
Overview
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.
Health Benefits (5)
- Supports muscle protein synthesis and age-related muscle preservationstrongComplete 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 healthstrongHigh choline content (67.2mg/100g) supports acetylcholine production, myelin formation, and phosphatidylcholine synthesis for brain cell membranes
- Reduces cellular oxidative stress and supports antioxidant defensesstrongSelenium acts as a cofactor for glutathione peroxidase, a primary endogenous antioxidant enzyme protecting against age-related cellular damage
- Supports metabolic energy production and mitochondrial functionstrongNiacin (vitamin B3) is essential for NAD+ synthesis, fueling ATP production in mitochondria and supporting cellular energy metabolism
- Promotes methylation capacity and one-carbon metabolismmoderateCholine serves as a methyl donor for epigenetic regulation, supporting DNA repair, gene expression, and detoxification pathways that decline with age
Food Pairings
- ·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
- ·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
Optimal Timing
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
Can be consumed at any meal time; post-workout timing maximizes mTOR signaling and muscle adaptation
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
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.
What people ask about pork
What is pork?
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.
Is pork healthy?
Pork scores 82/100 in Formulate, making it a great 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.
Is pork high in protein?
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).
Is pork high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pork?
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).
Is pork keto-friendly?
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).
When is the best time to eat pork?
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
How much pork should I eat?
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.
What pairs well with pork?
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.
Supplements that mirror Pork's nutrient profile
Encyclopedia entries that supply the same signature nutrients pork contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pork
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.