Health & Nutrition

Following a healthy and well-balanced diet is one of the most important things you can do to achieve and maintain overall health. Many cuts of pork are lean and can be part of your healthy diet.

Research shows the benefits of eating adequate amounts of lean protein in your diet. These include stabilizing blood sugar, increasing satiety (the feeling of fullness after eating), and maintaining lean muscle mass even if losing body weight. The fat in pork is trans-fat free and mostly mono-and poly-unsaturated, so trimmed pork is suitable for even cholesterol-lowering or "heart-healthy" diets.

 a powerhouse of nutrition

* boneless
Based on average 100 g raw, trimmed serving.
Source: Canadian Nutrient File, Health Canada, 2005
Fat - 7.5 g/100 g extra lean ground pork, 15 g/100 g lean ground pork.
Canadians often consider chicken breast to be their only lean choice. However, pork tenderloin is as lean as boneless, skinless chicken breast. In fact, there are a variety of pork cuts that are leaner than boneless, skinless chicken thigh.

Pork Nutritional Information

For an average 100 g raw, trimmed serving of pork

Energy: 139 Cal or 580 kJ
Fat: 5.0 g
Protein: 22 g
Carbohydrate: 0 g

Eating Well with Canada’s Food Guide recommends choosing leaner cuts of meat more often. Lean meats, like pork, are an important dietary source of protein, iron, zinc and B-vitamins.

Protein is important for building, repairing and maintaining body tissues as well as to keep our immune system strong. Pork is a high-quality protein since it contains all nine essential amino acids. Essential amino acids must be supplied by the diet because the body cannot make or store them.

Iron plays a critical role in providing energy, fighting off infections and in thinking and learning. Iron in meat is better absorbed than iron found in vegetables.

Zinc is essential for building genetic material, proteins, cell development as well as fighting infections and keeping your bones strong.

Vitamin B12 is found only in foods from animals. It helps to build red blood cells, ensure healthy cell function and nervous tissues.

Vitamin B6 is important for energy production and the central nervous system.

Thiamin or Vitamin B1 plays a role in digestion as well as building and maintaining healthy nerves and muscles. Pork is the best dietary source of Thiamin!

Riboflavin or Vitamin B2 helps build and repair body tissues and maintains healthy skin and eyes.

Pork is Lean

Lean pork, when trimmed of visible fat, is nutrient-dense, satisfying, and good for you

Which cuts of pork are leanest?*

  • Pork tenderloin
  • Pork chops and pork steaks
  • Pork roasts
  • Pork leg (or ham)
  • Pork cutlets/Pork Scaloppini
 nutrition facts

*Per 100 gram (cooked) serving, trimmed.  Source: Canadian Nutrient File

Keep Pork lean with these easy tips!

  • Trim all visible fat from meat before cooking!
  • Bake, broil, BBQ or microwave foods more often.
  • Use less added fats such as butter, oil, salad dressings or sauces.
  • Eat less fried or deep fried foods. 

Nutrition Resources

Take the Fight out of Food

Resources developed by Dietitian's of Canada for national Nutrition Month.  PDF's for the following are attached.