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

Pork refers to the meat derived from the domestic pig (Sus scrofa domesticus), one of the most widely consumed animal proteins globally due to its adaptability in cooking and rich nutrient density. Historically, pork has been a staple in many cultures from East Asia to Europe and the Americas, often referred to colloquially as “the other white meat” because certain cuts like loin and tenderloin are lean and can resemble poultry in texture and flavor. The pig was domesticated more than 9,000 years ago in regions of modern-day Turkey and China and has since been selectively bred to produce a wide range of cuts that vary in fat content, tenderness, and culinary use. Raw pork cuts such as loin and shoulder blade come from the muscle tissue along the back and upper foreleg of the animal. The loin is one of the leanest parts of the pig, prized for its tenderness and mild flavor, whereas the shoulder blade includes a mix of muscle and fat, contributing rich flavor and juiciness to slow-roasted or braised dishes. These raw pork cuts are classified as separable lean and fat, meaning that both the muscle tissue and associated fat can be trimmed and consumed. Because pork can harbor pathogens such as Trichinella spiralis, proper handling and thorough cooking to safe internal temperatures (145°F followed by a rest) are essential to prevent foodborne illness. Modern pork production varies widely by region, from small family farms focusing on heritage breeds to industrial operations with rigorous standards for animal welfare and meat safety. USDA and FDA regulations govern the processing, labeling, and inspection of pork to protect consumer health and ensure consistent quality. The cut described here—fresh, trimmed loin and shoulder—represents a versatile basis for countless dishes and is a nutrient-dense choice for many dietary patterns when prepared safely and in moderation.

The nutrition profile of raw pork from trimmed loin and shoulder blade reveals a food that is rich in high-quality protein and contains a mix of fats, micronutrients, and essential compounds that support human health. On a per-oz (28g) basis, this pork provides ~50 calories, 5.7g protein, 2.9g total fat, and 0g carbohydrates, making it a protein-forward choice for balanced eating. It contains zero fiber and sugar, reflecting its status as a pure animal protein food. Protein in pork is complete, meaning it supplies all nine essential amino acids your body needs for muscle repair, immune support, and enzyme production. Beyond macronutrients, raw pork contributes significant micronutrients. It supplies B-vitamins like thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, and B12, which are critical for energy metabolism, nervous system health, and red blood cell formation. For example, pork tends to be one of the richest dietary sources of thiamin, a nutrient often lower in modern diets. It also provides selenium, a trace mineral important for antioxidant defenses and thyroid function, and phosphorus, essential for bone health and cellular energy storage. When comparing leaner cuts (like loin) to fattier sections (like shoulder), the nutrient profile shifts: leaner cuts have less total fat and saturated fat per ounce, which may better align with heart-healthy dietary patterns. However, moderate amounts of fat in muscle cuts contribute not only to flavor but also to the absorption of fat-soluble vitamins and provide energy-dense calories useful in higher-calorie diets, such as for athletes or during periods of growth. In practical terms, choosing lean cuts and trimming excess fat prior to cooking can reduce total saturated fat intake without sacrificing protein and micronutrient benefits. Because raw values do not account for changes during cooking (where water loss and fat rendering alter nutrient concentration), it’s useful to consider cooked nutrition when planning meals. Nevertheless, the raw profile sets a baseline for understanding what this food delivers and how it fits into broader nutrient goals.

Pork’s nutrient density and amino acid profile contribute to several health benefits supported by research. First and foremost, pork is a rich source of complete protein, which is fundamental for maintaining lean muscle mass, especially in older adults and active individuals. High-quality protein intake is associated with better muscle strength and functional status with aging. Pork’s contribution of B-vitamins, particularly thiamin and B12, supports energy metabolism and neurological function. Thiamin plays a role in carbohydrate metabolism and neural conduction, and pork is one of the few abundant dietary sources, helping prevent deficiency states. Vitamin B12 is critical for red blood cell development and neurological health, and inadequate intake is linked to anemia and cognitive issues, particularly in older adults. Minerals such as selenium and zinc found in pork support immune function and antioxidant defenses. Selenium, in particular, is incorporated into selenoproteins that help regulate oxidative stress and thyroid hormone metabolism. Emerging evidence suggests that fresh, unprocessed pork may not adversely affect cardiovascular risk markers to the same degree as processed red meats. A review of pork meat composition and health noted that several clinical studies reported no harmful effects on cardiovascular risk factors like blood lipids when consuming pork in the context of balanced diets, although more research is needed to confirm long-term outcomes. Importantly, the contribution of processed red meat to elevated disease risk has been more consistently documented than that of fresh pork alone. Therefore, choosing fresh and lean cuts, and cooking them in ways that minimize added saturated fat, aligns better with health recommendations. Some population data hint at pork’s beneficial role in maintaining functional status in older adults, possibly through its nutrient contributions to muscle and immune function. While randomized controlled trials are limited, observational studies emphasize pork’s role in diets where it displaces less nutrient-dense foods, contributing to improved nutrient adequacy.

Despite its benefits, consuming pork carries potential risks, particularly when it’s processed, undercooked, or eaten in excess. Raw pork can harbor pathogens such as Salmonella, E. coli, and Trichinella spiralis, which are killed only by cooking pork to a safe internal temperature (145°F with 3‑minute rest). Improper handling and storage can increase the risk of foodborne illness. Red meat, including pork, has been linked in observational studies to elevated risks for cardiovascular disease and certain cancers when consumed in high amounts over long periods, especially when associated with processed forms. Research suggests that heavy intake of red or processed meat is associated with increased risks of cardiovascular disease, type 2 diabetes, and colorectal cancer, though the strength of these associations varies by study design and confounders such as smoking, physical activity, and overall diet quality. Individuals with existing heart disease or elevated LDL cholesterol may benefit from limiting saturated fat intake, found in higher amounts in fattier pork cuts. Choosing lean cuts and trimming visible fat helps reduce this risk. Additionally, people with iron overload conditions (such as hemochromatosis) may need to moderate red meat intake because of its high heme iron content. Those with religious or ethical restrictions (such as Islamic and Jewish dietary laws) avoid pork entirely. Finally, people with gout or uric acid disorders may need to monitor their meat intake as purine-rich foods can affect uric acid levels, though individual tolerance varies.

Selecting high-quality pork begins at the market. Choose meat with a fresh, pinkish-red color and firm texture; avoid cuts with gray or brown discoloration or strong odors. For raw pork, proper storage is essential to prevent spoilage and foodborne illness. According to USDA guidelines, raw pork can be refrigerated at 40°F (4°C) or below for 3–5 days and frozen at 0°F (-18°C) or lower indefinitely for safety (though quality is best within 4–12 months depending on cut). Refrigerate cooked pork for 3–4 days and use within that timeframe. Thaw frozen pork safely by keeping it in the refrigerator, submerging it in cold water (in a sealed bag), or using the microwave and cooking immediately afterward. Avoid thawing at room temperature to prevent bacterial growth. Raw pork should always be used or frozen within a few days of purchase, and cutting boards, utensils, and hands should be thoroughly washed after contact with raw meat to prevent cross-contamination. When preparing pork, cooking methods matter for both safety and nutrition. Use a meat thermometer to ensure that the internal temperature reaches 145°F (63°C) with a 3‑minute rest time; ground pork should reach 160°F (71°C) due to its larger surface area. Roasting, grilling, broiling, and sautéing are excellent methods for lean cuts, while slow braising and stewing bring out the rich flavors of shoulder cuts. Marinating pork in acidic liquids (like citrus or vinegar) and herbs can enhance tenderness and add antioxidants that may offset some oxidative stress during cooking.

Source: USDA FoodData Central (FDC ID: 168316)