Pork Mince Health Benefits and Nutrition Facts

Nutritional summary

Pork mince is a significant source of high-quality protein and essential nutrients, though it is classified as a red meat and is often associated with higher saturated fat content compared to poultry .
Unprocessed fresh pork, such as mince, has not been consistently linked to coronary heart disease or diabetes in systematic reviews, whereas processed pork products like sausages and bacon show a much stronger association with these risks .
Consumption of fresh pork meat does not appear to be associated with increased body weight or body fat, as some meta-analyses suggest that previous links between red meat and adiposity (body fat) may have been confounded by other lifestyle factors .
Red meat intake, including pork, is linked to a higher risk of hypertension (high blood pressure) in dose-response meta-analyses, though the risk is approximately half that associated with processed meats .

Interesting fact

In many culinary traditions, pork is referred to as 'the king of meats' because of its historical role as a primary source of fat and protein for rural households.

Standout nutrients

EPIC

SOURCE

Thiamin (Vitamin B1)

SUPER

SOURCE

Selenium

SUPER

SOURCE

Niacin

ELITE

SOURCE

Protein

207

kcal per 100g

Protein22.2g

Fat13.1g

Fat breakdown

Polyunsat1.80g

Monounsat6.00g

Saturated4.69g

Trans0.04g

Seasonality

Not available

Diet

Gluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Pork generally has a lower carbon footprint than beef or lamb but higher than poultry or plant proteins.

Confidencehigh

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Defrost thoroughly in the fridge before use

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Pork Meat Composition and Health: A Review of the Evidence - PMC

[1]pmc.ncbi.nlm.nih.gov

Effects of Eating Fresh Lean Pork on Cardiometabolic Health Parameters - PMC

[2]pmc.ncbi.nlm.nih.gov

Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases - PMC

[3]pmc.ncbi.nlm.nih.gov

A Comparison of Regular Consumption of Fresh Lean Pork, Beef and Chicken on Body Composition: A Randomized Cross-Over Trial - PMC

[5]pmc.ncbi.nlm.nih.gov

Dietary Meat Categories and Descriptions in Chronic Disease Research Are Substantively Different within and between Experimental and Observational Studies: A Systematic Review and Landscape Analysis - PMC

[6]pmc.ncbi.nlm.nih.gov

A Nutritional Evaluation of Plant-Based Meat and Sausage Analogues - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

56.8

Version

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