Many people are steering their diets away from red meat these days due to health concerns. However, not all red meat is equal when it comes to health. Lean meats are healthier than their fattier cousins, and portion-control is all-important. Healthy lean pork can be a great choice when these conditions are met.

Pork is a good source of protein, just like most meats. It contains all of the 9 essential amino acids necessary for human growth, development and cell repair. Animal protein is highly digestible and protein in general is necessary for life. A 100g (3.5oz) serving of healthy lean pork has around half the daily protein requirement.

There is fat in pork, but lean pork contains mostly unsaturated fat. In a 100g serving, there are 5g of fat in healthy lean pork. This includes more than half unsaturated fat and several essential fatty acids that are required for health. At less than 2.5g of saturated fat per serving, lean pork is a healthy choice.

Vitamins and minerals are essential to a healthy life and come to people’s bodies through what they eat. Lean pork is a good source of several essential vitamins and minerals, such as B vitamins, iron and zinc. Lean pork provides vitamin B12 in the amount of 70 percent of the recommended daily allowance (RDA). It also provides 65 percent of the RDA for vitamin B1. It also provides between 20 and 45 percent of the daily requirement for vitamins B2, B3 and B6.

Iron is lacking in the diets of many women of child-bearing age. A lack of iron can cause physical lethargy and a lack of mental energy as well. A 100g serving of lean pork provides about 15 percent of the daily requirement for iron, which is usually obtained in the diet through red meat and leafy green vegetables.

Zinc is an essential mineral that is present in significant quantities in lean pork. Zinc is, like other essential nutrients, required for normal growth and development as well as cell repair. 35 percent of the daily requirement for zinc can be met by a 100g serving of lean pork. Zinc is known to boost the immune system, and people who are deficient in zinc may get more illnesses than those whose needs are met.

There are several lean cuts of pork available. The leanest cut of pork is the tenderloin, which can have as little as 3g of fat in a 3oz portion. This is considered super-lean, and there are several other cuts of pork which are slightly less lean but still very healthy. Modern pork tends to be leaner than it used to be in general, given the recent understanding of how high levels of saturated fat can contribute to health problems.

For people who are on a reduced-calorie diet for weight loss, there is some evidence that eating higher-protein meals can prevent muscle loss. Protein contains the same number of calories per gram as carbohydrates, and both contain fewer calories per gram than fat. Most of the calories in lean pork come from protein, which may also help people stay full longer even when they eat smaller portions.