Pork 101: Is it Good for You?

Pack in the protein with pork

If you’re looking for a good source of high-quality protein full of nutrients, look no further than pork. It’s the most commonly consumed red meat in the world, states Healthline.1 If you consume it moderately and prepare it in a heart-healthy way (skip the bacon — sorry!), eating pork can be a healthy part of your diet.

Health benefits of pork

Here are a few other health benefits pork offers:

  • Full of vitamins: In particular, pork is rich in thiamine, which is a B vitamin that helps your body function properly. Pork has more thiamine than other red meats, like beef and lamb, says WebMD.2
  • Boost thyroid function: A key vitamin that’s helpful to proper thyroid function is selenium. Good news: A six-ounce pork chop has more than 100% of the recommended daily allowance of selenium, cites WebMD.3
  • Create new muscles: The proteins in pork are full of amino acids, which is exactly what your body needs for creating new muscles, notes WebMD.4 When we age, we lose muscle mass, but the high-quality protein in pork can help maintain the healthy muscle you already have.

Go gluten-free with this pork and noodle stir fry

Skip the takeout and warm up to your own stir fry this fall with this Food Network5 recipe.

8 ounces rice noodles
1 pork tenderloin (about 3/4 pound), cut into 1/4-inch-thick strips
Kosher salt and freshly ground pepper
3 tablespoons cornstarch
2 cups fat-free low-sodium chicken broth
4 teaspoons vegetable oil
4 scallions, sliced (white and green parts separated)
1 2-inch piece ginger, peeled and minced
2 cloves garlic, minced
3 cups pre-cut stir-fry vegetables (about 9 ounces)
Grated zest of 1 lime, plus wedges for serving


Cook the noodles as the label directs, then drain and rinse under cold water. Meanwhile, toss the pork with 1/4 teaspoon salt, pepper to taste and 2 tablespoons cornstarch in a bowl. Whisk the chicken broth and the remaining 1 tablespoon cornstarch in another bowl.

Heat a large nonstick skillet over high heat. Add 1 teaspoon vegetable oil, then add the pork and stir-fry until lightly browned, about 5 minutes; transfer to a bowl. Add the remaining 3 teaspoons vegetable oil to the pan, then add the scallion whites, ginger and garlic; reduce the heat to medium and cook, stirring occasionally, 2 minutes. Stir in the vegetables and 3 tablespoons water and cook, stirring occasionally, until the vegetables are crisp-tender, about 4 minutes. Add the broth mixture to the pan and bring to a boil; cook, stirring occasionally, until slightly thickened, about 5 minutes.

Return the pork to the skillet along with the noodles, lime zest and 1/4 teaspoon salt and stir to heat through. Stir in the scallion greens. Divide among bowls and serve with lime wedges.

Nutrition Facts

Per Serving: 415 calories; fat 9g; cholesterol 68mg; saturated fat 2g; carbohydrates 59g; protein 24g; sodium 465mg.


  1. “Pork 101: Nutrition Facts and Health Effects,” Healthline, last accessed August 17, 2022, https://www.healthline.com/nutrition/foods/pork#meat-compounds
  2. “Pork: Is it Good For You?,” WebMD, last accessed August 17, 2022, https://www.webmd.com/diet/pork-good-for-you#1
  3. “Pork: Is it Good For You?”
  4. “Pork: Is it Good For You?”
  5. “Pork and Noodle Stir Fry,” the Food Network, last accessed August 17, 2022, https://www.foodnetwork.com/recipes/food-network-kitchen/pork-and-noodle-stir-fry-recipe-2043665#/