A recent study into the nutrition composition of pork conducted in conjunction with CSIRO has dispelled a common misconception that the meat is high in fat and best limited from the diet. In fact the survey found that lean, trimmed pork is just a lean as skinless chicken. Let’s explore the nutrition benefits of pork and the best way to have it on your fork.
Trim to win
The key to enjoying pork is to choose the lean, trimmed cuts including loin chop, loin cutlet, medallion, trimmed loin roast, fillet, rump steak, topside steak, silverside steak, leg steak or round roast. The study found that Australian pork is now substantially leaner than in previous surveys of the 80s and 90s and contains valuable nutrients like folate and pyridoxine, not previously identified. In addition, lean pork was found to contain moderate levels of omega 3 fatty acids.
Per 100g, a trimmed pork loin cutlet provides: 395 kilojoules; 23.2g protein; 1.7g fat; 0.6g saturated fat; 12mg omega 3s; 52mg sodium.
Percentage recommended dietary intake in 150g serve of trimmed lean pork: Protein 77%; B1 thiamin 136%; B2 riboflavin 10%; B3 niacin 139%; B6 50%; B12 25%; zinc 25%; selenium 43%; omega 3 fatty acids 10%.
Cooking tips
With so many lean and mean cuts available you can easily substitute pork for chicken, beef or lamb in many of your favourite recipes. According to Australia Pork:
Cook pork on medium heat rather than high heat. This allows the meat to gently cook through without burning or drying out. Rest the meat for a few minutes covered to keep warm before serving at its juicy best.
Pork does not need to be overcooked to be safe. It is a myth that pork is any more unsafe than the equivalent beef or lamb for cooking. When cooked as recommended there may be a faint hint of pink in the centre.
For recipes and further cooking tips: www.pork.com.au
YOUR SAY: What are your favourite ways to cook pork? Tell us below…
Related stories
Native ad body.
Native ad body.
Native ad body.
