Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw

Pork, the culinary name for meat from the domestic pig (Sus scrofa domesticus), has been a foundational protein source across cultures for millennia. Unlike specific single cuts such as tenderloin or shoulder, the term “fresh pork composite of trimmed retail cuts” refers to an aggregated category used by the USDA to describe the nutrition of a representative mix of retail cuts of pork. This composite typically includes portions from the leg, loin, shoulder, and spareribs trimmed of excess external fat and evaluated together to reflect an average nutritional value for uncooked pork products in the market. Pork itself originates from domesticated pigs bred for food production. Pigs were first domesticated over 9,000 years ago in multiple regions including the Near East and China, and domestication spread quickly across Eurasia. As pork became more integrated into regional cuisines—from European roasts to Asian barbecued dishes—breeders selectively increased traits such as meat quality, growth rate, and robustness. The USDA composite category is designed to represent common cuts sold in retail outlets in the United States, rather than a specific butcher’s steak or chop. This is particularly useful for nutrition databases and dietary studies that need a standardized reference point for nutrient content across the variety of pork available. Each cut within this composite has its own culinary character: loin cuts (like loin chops and pork tenderloin) are typically leaner and milder in flavor; shoulder cuts (like Boston butt) carry more marbling and connective tissue, making them richer and more suitable for slow cooking; spareribs are meatier and fattier, prized for grilling and barbecuing; and leg cuts straddle the line between lean and moderately fatty. When these are trimmed and combined, the composite yields an averaged profile that helps dietitians, researchers, and consumers understand the typical nutrient load of pork as a protein choice. Historically, pork has been eaten both fresh and cured. Cultural staples such as prosciutto, ham, bacon, and sausages represent ways humans have preserved pork pre‑refrigeration, and they still remain important today in culinary traditions around the world. In contrast, fresh pork—especially lean trimmed cuts—tends to be encouraged in balanced diets when consumed in moderation due to its rich nutrient content and versatility in cooking applications.

A thorough evaluation of the nutritional composition of fresh pork composite cuts reveals a complex profile beyond simple calorie counts. At 216 kcal per 100g raw, this pork provides a meaningful contribution to energy intake, primarily from protein and fat. Protein (~19 g per 100g) constitutes a large portion of the macronutrient profile, supplying all the essential amino acids needed for building and repairing tissues. This complete protein is particularly valuable because meat proteins typically have higher digestibility and a superior amino acid score compared to many plant sources. For example, essential amino acids like lysine, leucine, and valine are present in substantial amounts, supporting muscle protein synthesis and metabolic regulation. In contrast to some leaner meats such as skinless poultry, the composite pork contains ~15 g of total fat per 100g, of which ~5.28 g is saturated fat. The remaining fat includes monounsaturated and polyunsaturated components that can support energy balance and nutrient absorption. While saturated fat is often discussed in the context of cardiovascular health, it’s important to consider the overall diet pattern; in moderation and balanced with plant foods, lean pork doesn’t by itself dictate heart disease risk. Notably, pork also provides no carbohydrates in its raw state, which makes it naturally ketogenic‑friendly. Because there is no fiber or sugar, it does not influence blood glucose directly in the way carbohydrate‑rich foods do. Micronutrients are particularly noteworthy. Pork contains meaningful quantities of B‑vitamins, especially thiamin (vitamin B1), riboflavin (B2), niacin (B3), vitamin B6, and vitamin B12. Thiamin plays a crucial role in energy metabolism by helping enzymes convert carbohydrates into usable energy. Vitamin B12, which is almost exclusively found in animal products, is vital for red blood cell formation and neurological health. The mineral content, including selenium (~28.4 µg), phosphorus (~200 mg), and potassium (~335 mg), also supports antioxidant defenses, bone health, and electrolyte balance. Selenium, in particular, is a cofactor for glutathione peroxidase, an important antioxidant enzyme in the body. Many of these vitamins and minerals are found in higher bioavailability in animal proteins compared to plant sources. For example, heme iron from pork is more readily absorbed than non‑heme iron from plant foods. Beyond these values, the composite approach smooths out the variability among different cuts, giving a realistic picture of typical grocery‑store pork rather than a single premium or lean selection. This helps consumers set expectations and align their portion sizes with dietary goals—whether for athletic muscle building, routine protein needs, or balanced nutrient intake across the week.

Eating unprocessed lean pork, such as the composite trimmed cuts represented by FDC ID 167888, offers several evidence‑based benefits when part of a balanced diet. First, the high‑quality protein supports muscle maintenance and growth. Proteins from pork supply all nine essential amino acids, which research consistently shows are critical for muscle protein synthesis and recovery after exercise or injury. Although clinical trials isolating pork intake from other meats are limited, observational analyses indicate that diets including lean pork contribute meaningfully to overall protein intake without compromising nutrient density. Second, pork is a rich source of B‑vitamins, especially thiamin and vitamin B12. Thiamin is essential for carbohydrate metabolism and neural function, whereas vitamin B12 is required for red blood cell production and DNA synthesis. Vitamin B12 deficiency can lead to megaloblastic anemia and neurological disturbances; including animal‑sourced B12 like that in pork helps mitigate these risks. Third, the selenium content of pork supports antioxidant defenses and thyroid hormone metabolism. Selenium is a component of selenoproteins that help protect cells from oxidative damage. Adequate selenium intake has been associated with improved immune function and may help reduce inflammation in the body. Fourth, the presence of zinc and phosphorus contributes to immune function, wound healing, and energy metabolism. Zinc, in particular, plays a role in more than 300 enzymatic systems and is critical for immune cell function. While randomized controlled trials specifically comparing pork consumption to other high‑protein foods are few, population studies like the NHANES data analysis suggest that fresh‑lean pork contributes macro‑ and micronutrients to the diet without negative effects on most biomarkers of nutritional status. The study found that increasing the availability and education around fresh‑lean pork may help raise protein and key nutrient intake in subpopulations without deteriorating overall diet quality or clinical biomarkers, emphasizing its role in meeting nutrient requirements in diverse diets.

Source: USDA FoodData Central (FDC ID: 167888)