Yes, Pork is a Lean Meat!

Fresh, lean pork isn’t just about protein — it’s full of the essential vitamins and minerals your body needs. Pork has many beneficial qualities that make it easy to incorporate into a balanced menu. The variety of options range from decadent and flavorful to lean and nutrient-rich cuts that are affordable, easy to make, and enjoyable to people of all ages.

What Cuts of Pork Are Lean?

These eight cuts of pork are lean, meaning they contain less than 10 g of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per 100 g of meat.

Pork Tenderloin
Sirloin pork chop
Sirloin pork roast
New York pork chop (boneless top loin pork chop)
Ground pork, 96% lean
New York pork roast (boneless top loin pork roast)
Porterhouse chop (bone-in center pork chop)
Ribeye pork chop (bone-in rib pork chop)

Key Nutrients Found in Pork

What nutrients does pork provide? When it comes to building balanced meals, nutrients matter. Pork naturally provides a variety of essential vitamins and minerals that support energy, muscle function, immunity, and overall health:

Iron
Niacin
Potassium
Thiamin
Vitamin B12
Protein
Magnesium
Phosphorus
Riboflavin
Vitamin B6
Zinc

Together, these key nutrients play an important role in supporting everything from energy metabolism to muscle health and immune function. Including pork as part of a balanced diet is one way families can enjoy great flavor while getting essential nutrients that help power their day.

Pork and Heart Health

Pork is naturally low in sodium and a good source of potassium – two nutrients that, together, can help regulate blood pressure. Pork tenderloin is certified as heart healthy by the American Heart Association with its Heart-Check mark, indicating that it contains, among other criteria:

5 grams or less of total fat
2 grams or less of saturated fat
480 milligrams or less of sodium per label serving

Looking for lean, heart-healthy meal ideas? Explore our pork recipes for garlic-mustard pork roast, easy pork stir-fry and guava citrus marinated grilled pork chops—simple, flavorful options that fit into a balanced lifestyle.

By caring for pigs and the land, Illinois farmers, like Nate Weaver and Matt Boucher, help ensure pork remains a nutritious option families can enjoy year-round!

Photo courtesy of the National Pork Board and the Pork Checkoff.