If you’ve been scanning restaurant menus for chicken and fish to find healthful dishes, you can widen your gaze. Pork, which often gets overlooked as a leaner entree possibility, has officially joined the list.
Pork tenderloin is now certified with the American Heart Association’s “Heart Check” mark, indicating it qualifies as an extra-lean, heart-healthy protein.
Bacon may be getting a lot of culinary attention lately, and a rack of baby-back ribs slathered in barbecue sauce can rack up 1,000 calories, but there’s more than one way to serve a pig.
In fact, ounce for ounce, pork tenderloin is as lean as a skinless chicken breast. A 3-ounce portion of pork tenderloin contains less than 3 grams of fat and 120 calories. Isn’t it great when you can please desire for flavor and good health with the same meal?
“Pork tenderloin is very popular on our menus,” said chef de cuisine Brian Horn of JCT. Kitchen & Bar. “It goes well with so many other flavors.”
On JCT.’s lunch menu, the “Cracker Jack Salad” features thinly pounded pork tenderloin cutlets topped with an arugula salad lightly dressed with Georgia apple vinaigrette and garnished with the crunch of spiced caramel popcorn.
Not your grandma’s pork chop
Over the past couple of decades, changes in feeding and breeding techniques have produced leaner pigs.
According to the National Pork Board, today's pork has 16 percent less fat and 27 percent less saturated fat than 21 years ago. Pork tenderloin may be the trimmest of them all, but the loin cuts, including pork chops and roasts, are the next leanest with 147 calories and a smidge over 5 grams of fat per 3-ounce serving.
“For those who love the great taste of pork, the new certification is a wonderful reminder to incorporate more heart-healthy foods into their diet without sacrificing flavor,” said Pamela Johnson of the National Pork Board.
In the pink
Recipes for preparing pork have changed, too.
Last year, the U.S. Department of Agriculture made it official that pork can be safely cooked to medium rare, at a cooked temperature of 145 degrees Fahrenheit, followed by a three-minute rest time to continue cooking. This is 15 degrees less than the previous recommendation and means the meat will be slightly pink in color.
Because pork is leaner today, it’s important not to overcook it, so the meat is juicy and tender. Slightly pink is considered very safe by the USDA.
Pork’s nutrition power
While cured pork products such as bacon and ham are relatively high in sodium, fresh pork is naturally low in sodium.
Pork tenderloin and other loin cuts are excellent sources of protein, thiamine, vitamin B6, phosphorus and niacin and good sources of potassium, riboflavin and zinc.
Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous." Email her at carolyn@carolynoneil.com.
FAQs
Pork is a perfect partner with other heart healthy foods, fruits and vegetables and whole grains. Ingles Dietitian, Leah McGrath RD, LDN offers this advice for pork in a heart-healthy meal: “Pork tenderloin is a lean and versatile option in the meat case.
Can heart patients eat pork tenderloin? ›
Focus on extra lean meats.
The key is knowing which cuts are extra lean. These contain less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 mg of cholesterol per 100 grams of product and per labeled serving size*1. For pork, this includes boneless pork sirloin roast and pork tenderloin.
Is eating pork tenderloin healthy? ›
Nutritional Profile: Pork Tenderloin
It's a rich source of high-quality protein, essential vitamins such as B6, B12, thiamine, niacin, and minerals like selenium and zinc. These nutrients play a vital role in various bodily functions, including muscle maintenance, immune system support, and energy production.
Which is healthier, chicken breast or pork tenderloin? ›
The chicken breast may be the go-to protein for fitness and nutrition gurus, but as Sutton points out, it doesn't have to be. The pork tenderloin matches up nutritionally and has fewer calories and cholesterol.
Is pork tenderloin good for high blood pressure? ›
Lean, unprocessed pork can be used in the in a Dietary Approaches to Stop Hypertension (DASH) diet, Purdue research shows.
Does pork tenderloin raise cholesterol? ›
Pork. While pork belly and processed pork options such as ham and sausage are not generally low cholesterol meats, some pork options may be okay. One example is pork tenderloin. It is a relatively lean cut, and trimming any additional fat before cooking can help limit its impact on cholesterol.
What is the healthiest meat for your heart? ›
Options include:
- Seafood — fish and shellfish.
- Poultry — chicken or turkey breast without skin or lean ground chicken or turkey (at least 93% lean)
- Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean)
- Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)
- Eggs.
Beef is slightly higher in calories than pork. Pork contains less total fat and less saturated fat. Pork and beef are both sources of phosphorus and selenium. Beef is higher in iron, zinc, and vitamin B12.
Does pork tenderloin have a lot of sodium? ›
Both the pork tenderloin and pork sirloin roast meet the criteria for the American Heart Association Heart Checkmark, which means they contain less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving.
What is the unhealthiest meat? ›
You have probably heard it many times already: don't eat too much red meat or processed foods. But research shows processed red meats, like bacon, hot dogs, and salami are the biggest problem.
While pork loin offers a larger size, robust flavor, and versatility in cooking methods, pork tenderloin boasts tenderness, lean meat, and a milder taste.
Is pork tenderloin processed meat? ›
In some countries, such as the United States and the Netherlands ('varkenshaas'), pork tenderloin can be bought as a processed product, already flavored with a marinade.
Is pork tenderloin lean meat? ›
How Lean Is Pork Tenderloin? The USDA rates pork tenderloin as "extra lean," with a nutritional profile that rivals skinless chicken breast. Combine lean and tender with boneless, and we're talking about a pricier cut of meat — but so worth it.
What is the number one food that causes high blood pressure? ›
Salty foods. High sodium consumption can elevate blood pressure. Many people eat too much sodium without realizing it. Highly processed foods and fast foods usually contain excessive amounts of sodium, often more than the 2,300 milligrams a person should consume daily.
What is the number one fruit to lower blood pressure? ›
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Why is my blood pressure so high after eating pork? ›
Processed Meats & Red Meats
In most cases, a diet high in salt will result in high blood pressure. Red meats such as beef, pork and lamb are also known to trigger an increase in levels. It is best to limit and choose a leaner protein such as fish or chicken.
Is pork good for a heart patient? ›
As a person who enjoys pork, you can be assured that lean pork is an excellent heart healthy protein choice. Pig farmers are proud to provide eight lean, delicious pork cuts for your heart health and great taste—Pork's Great 8.
Is pork tenderloin high in sodium? ›
Both the pork tenderloin and pork sirloin roast meet the criteria for the American Heart Association Heart Checkmark, which means they contain less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving.
Is pork tenderloin healthier than steak? ›
Both pork and beef are high in proteins, fats, vitamins, and minerals. However, beef tends to have more calories, saturated fat, and cholesterol than pork. Pork may be a better choice, then, if you're trying to manage your blood cholesterol levels.
