Pork – A Powerhouse of Nutrition
Pork contains many essential nutrients to feed and
nourish our bodies. Here’s how these nutrients support us.
Thiamin (Vitamin B1)
• builds & repairs nerves & muscles
• maintains an appetite
• releases energy from carbohydrates
Iron
• builds hemoglobin in red blood cells
• prevents nutritional anemia
• helps with energy production
Fat
• supplies energy
• protects & insulates body parts
• nourishes skin
• promotes normal growth
• transports vitamins A, D, E & K
• supplies essential fatty acids
Riboflavin
• releases energy from proteins
• maintains the nervous system
• builds & repairs body tissues
• maintains healthy skin & eyes
Niacin (Vitamin B3)
• releases energy from foods
• maintains healthy skin
• maintains the digestive tract
• protects the nervous system
Vitamin B6
• releases energy from proteins
• helps transport amino acids
• helps form niacin (Vitamin B3)
• aids functioning of nervous system
Protein
• builds & repairs body tissues
• regulates body processes
• forms antibodies to fight off infection
Zinc
• enhances and protects bones
• improves resistance to infection
• helps form hormones & enzymes
• develops & maintains immune system
Vitamin B12
• maintains red blood cells
• ensures healthy nerve tissue
• helps produce genetic material
• supports cell function & metabolism
Pantothenic Acid
• releases energy from foods
• forms cholesterol, hormones & hemoglobin
Nutrient Value of Canadian Pork
Calories Protein
g
Total
Fat g
SFA
g
MUFA
g
PUFA
g
Chol
mg
Thiamin
mg
Riboflavin
mg
Niacin
NE
Vit B 6
mg
Vit
B12
mcg
Panto
Acid
mg
Iron
mg
Zinc
mg
Fresh Pork Cuts
Pork tenderloin, roasted
Pork tenderloin, broiled
Leg inside round, roasted
Loin centre chop, grilled
Loin centre roast, roasted
Sirlion steak, grilled
Sirloin roast, roasted
Rib steak, grilled
Rib roast, roasted
Shoulder blade roast, roasted
Shoulder picnic roast, roasted
Side ribs, simmered & roasted
Back ribs, roasted
Country-style ribs, roasted
Lean ground pork, pan-fried
Medium ground pork, pan-fried
(per 100 gram serving, lean only)
144
161
173
174
184
193
194
216
205
219
228
334
365
247
233
299
28
31
32
33
29
31
30
30
30
28
27
27
28
27
26
25
2.5
3.3
4.2
3.8
6.8
6.7
7.2
10.0
8.4
11.0
13.0
24.0
27.0
15.0
14.0
22.0
1.1
1.5
1.6
1.6
2.5
2.2
2.6
3.6
3.3
4.3
4.3
9.4
11.0
5.3
5.5
8.0
1.1
1.5
2.0
1.9
3.0
2.9
3.4
4.6
4.0
5.0
6.0
10.0
12.0
6.5
6.7
9.7
0.5
0.6
0.6
0.6
0.5
0.5
0.5
0.6
0.8
1.3
1.2
3.3
3.5
1.1
1.8
2.9
70
94
81
69
79
92
78
81
80
89
95
99
113
93
80
88
1.40
1.00
1.00
1.20
0.91
1.03
0.64
0.89
0.93
0.84
0.58
0.43
0.65
0.57
1.00
1.02
0.38
0.39
0.31
0.23
0.27
0.40
0.31
0.32
0.26
0.39
0.36
0.28
0.29
0.34
0.29
0.24
15.7
11.6
18.6
17.7
11.5
11.3
11.8
11.5
17.4
14.2
10.0
10.9
14.3
10.3
12.6
12.6
0.44
0.53
0.46
0.54
0.37
0.54
0.40
0.40
0.57
0.35
0.41
0.17
0.24
0.44
0.33
0.27
0.55
1.00
0.63
0.66
0.58
0.84
0.55
0.70
1.20
1.40
0.78
0.91
1.10
0.80
1.06
1.15
1.44
0.92
1.30
1.30
0.69
0.91
0.58
0.75
1.20
1.80
0.59
0.97
1.10
0.53
1.60
1.20
1.3
1.4
1.2
0.8
1.0
1.2
1.1
0.8
1.1
1.4
1.4
1.4
1.2
1.3
1.2
1.1
2.6
3.0
3.1
2.2
2.1
2.7
2.3
2.4
3.2
4.9
4.1
4.5
4.0
3.8
3.2
2.9
185
182
125
110
124
24
10
17
17
15
8.4
16.0
5.4
2.9
5.9
2.8
5.6
1.8
0.9
1.7
4.0
7.6
2.6
1.2
2.3
0.8
1.9
0.5
0.3
0.5
58
27
53
48
67
0.82
0.22
0.75
0.93
0.46
0.20
0.09
0.20
0.22
0.29
10.9
3.9
7.4
8.9
5.4
0.45
0.09
0.40
0.46
0.21
0.78
0.56
0.65
0.75
1.10
0.52
0.34
0.40
0.47
0.77
0.8
0.5
1.5
0.8
0.9
1.7
1.0
2.9
1.9
2.5
Cured Pork Cuts
Back bacon, grilled
Bacon, 5 slices, pan-fried
Lean ham roasted
Lean deli ham
Cottage roll
Source: Canadian Nutrient File, 2007b, Health Canada
Produced by the Canadian Pork Council 2008, reprint 2009
For more information, contact your provincial pork promotion office:
ALBERTA &
SASKATCHEWAN
MANITOBA
ONTARIO
QUEBEC
NOVA SCOTIA
28 Terracon Place
655 Southgate Drive
555, boul. Roland-Therrien
332 Willow St.
103-14707 Bannister Rd SE
2 - 502 45th Street W
Saskatoon, SK
PRINCE EDWARD
ISLAND
NEW BRUNSWICK
BRITISH COLUMBIA
Winnipeg, MB
Guelph, ON
Longueuil, QC
Truro, NS
209-420 University Ave
S7L 6H2
R2J 4G7
N1G 5G6
J4H 4E9
B2N 5A5
Charlottetown, PEI
Fredericton, NB
Calgary, AB T2X 1Z2
(403) 256 -2764
(306) 244-7752
(204) 237-7447
(519) 767-4600
(450) 679-0530
(902) 895-0581
C1A 7Z5
(506) 458-8051
www.PutPorkOnYourFork.com
www.saskpork.com
www.PutPorkOnYourFork.com
www.PutPorkOnYourFork.com
www.leporcduquebec.com
www.porknovascotia.ca
(902) 892-4201
www.porcnbpork.nb.ca
www.peipork.pe.ca
302-259 Brunswick St.
E3B 1G8