Pork

Overview

Pork meat comes from the domesticated pig, and is eaten worldwide in a variety of cuts, preparations and dishes. It is the most widely consumed meat in the world.

In the US and Canada, common cuts of pork come from the loin, leg, side/belly, ribs, and shoulder. Other parts of the animal – such as hock, head, trotters, intestines, and fatback – can be found in certain preparations but are generally less common.

Pork meat in its processed form includes bacon, sausages and hot dogs, ham, and various kinds of deli meats.

A typical grocery store may offer pork loin, often as “chops” (boneless or bone-in), or as tenderloin, ground pork, and back and/or side ribs, as well as the usual processed options. Ground pork is also often available. Other cuts such as pork belly may be available through a butcher.

Identification

Raw pork meat is usually pink and may contain some streaky or layered fat, depending on the cut. Fresh, raw pork should have a bright, clean look to it.

Cooked pork tenderloin looks white with just a hint of pink: pinkness is a sign of rawness. So, for example, a cooked pork chop should no longer look bright pink in the center.

Pork can also look brown or grey when cooked depending on the cut and cooking method.

Nutrition Info

There are many different cuts of pork, and the nutritional content varies greatly with each. As a typical example, this is the nutritional value of a bone-in, center loin chop (raw):

One pork chop (weighing 3 ounces) contains 144 calories, 17.60 grams of protein, and 7.68 grams of fat.

Pork is an excellent source of iron, B vitamins, zinc, and selenium.

Selection

As with all meat, fresh is best. Buy from a trusted butcher when you can. (Tip: a good butcher will help you pick out different cuts of meat and may be able to tell you the best ways to prepare and cook those cuts).

Here are some other things to consider when selecting meat:

• Expiry date. Ideally the expiry date is at least several days away. The more time the better – that means more freshness!
• Color. Avoid meat that looks grey or dull.
• Signs and seals, indicating the meat’s grade, type, and where it came from. If you want to know where your meat came from and be assured of its quality, you may look for country of origin labels, grade labels, and other USDA assurances. For more on pork grades and other safety information, visit the USDA website.
• Boneless or bone-in; fat or lean. Fat usually means flavor, and bones usually mean a more tender, juicier cut. On the other hand, boneless cuts without visible fat are usually lower in calories and cook more quickly. You can make your selection based on your personal preferences.

Storage

Pork should be stored in the refrigerator and cooked before its expiry date. If you’ve purchased meat from a butcher and it’s wrapped in paper but not thoroughly sealed you may want to put the package in a sealable freezer bag to keep it fresh.

If you won’t be eating the meat within a couple days (or before the expiry date), you can freeze it to extend its lifespan. Generally, meat in the freezer will be good for a couple of months. Make sure it is wrapped in a tightly sealed heavy-duty freezer bag to avoid freezer burn.

Once cooked, pork will last about 4-5 days in a sealed container in the fridge.

Remember that frozen meat, once defrosted, cannot be refrozen.

Preparation

Pork preparation depends greatly on the cut, the recipe, and your personal preference.

Pork roasts (such as a whole tenderloin) are usually best roasted in the oven.

Individual cuts, such as pork chops, are ideal for sear-roasting: to do this, heat a cast iron or similarly heat-resistant pan to medium-high with a small amount of olive oil, vegetable oil, or coconut oil. Once hot, carefully place the chops in the pan. Leave until seared (about 2-3 minutes). Then, carefully flip each chop and sear on the other side (another couple of minutes.) Meanwhile, heat the oven to 425°F. Once the chops are seared on both sides, move the pan to the oven and continue cooking until done. (The time required will depend on the thickness of your chops – if you like, an instant read thermometer can help you out with this.)

Alternatively you can cook the chops entirely in a pan, but the sear-roasting method is a great way to ensure a juicy and tender chop with a nicely seared crust.

The grill is another great way to cook pork: chops, tenderloin, ribs, sausages and even bacon can be cooked on the grill to delicious results.

Processed pork products which are already cured or smoked (such as ham) can simply be cooked or reheated according to package instructions.

A note about safety: The USDA recommends cooking pork until 145°F for safety reasons. When preparing meat, remember to wash your hands and all other cooking surfaces and utensils after they have touched raw meat.

Free Recipe Book

Precision Nutrition’s Encyclopedia of Food expands every single month as we highlight new foods and showcase beautiful food photography. If you’d like to stay up to date, simply click this link. From there, we’ll send you a FREE copy of our recipe book. We’ll also let you know when new and delicious foods are added to the site.

Click here for the free Encyclopedia of Food recipe book.

Related Foods

• 

  Bison
• 

  Ham
• 

  Cod
• 

  Duck