Pork is a tasty and versatile meat enjoyed around the world. However, some cuts of pork can be high in cholesterol, which may be a concern for heart health. So how much cholesterol is actually in different types of pork? Let’s take a closer look at the cholesterol content of popular pork products.
Understanding Cholesterol in Pork
Pork contains cholesterol naturally. Cholesterol is a waxy, fat-like substance found in all animal foods that include meat, dairy, eggs and seafood.
The cholesterol content in pork can vary considerably based on the cut. In general, higher fat cuts tend to be higher in cholesterol because cholesterol is often located in the fatty parts of meat Leaner cuts are usually lower in cholesterol by comparison
When consuming pork, it’s important to be mindful of your overall cholesterol intake from all dietary sources. The American Heart Association recommends limiting daily cholesterol intake to no more than 300 mg Individual needs may vary depending on personal and family medical history.
Cholesterol in Raw Pork by Cut
Here is the cholesterol content of 3 ounces (85 grams) of different raw pork cuts, according to the USDA:
- Pork tenderloin: 62 mg
- Pork chop (loin): 62 mg
- Pork sirloin roast: 67 mg
- Pork shoulder (butt): 73 mg
- Pork spareribs: 83 mg
- Pork belly: 89 mg
- Pork sausage: 90 mg
As you can see, leaner cuts like tenderloin and loin are lower in cholesterol, while higher fat products like ribs, belly and sausage contain more.
Cholesterol in Cooked Pork
Cooking pork generally reduces its cholesterol content slightly compared to raw measurements. Here are the amounts in a 3 ounce serving of cooked pork:
- Grilled pork tenderloin: 57 mg
- Braised pork shoulder: 63 mg
- Roasted pork chop: 60 mg
- Braised pork spareribs: 70 mg
- Pan-fried bacon: 80 mg
- Grilled bratwurst (pork sausage): 72 mg
Again, fattier cuts retain more cholesterol after cooking. Opt for leaner pork and healthier cooking methods when possible.
Does Cholesterol Increase in Fried or Processed Pork?
Frying and processing pork can increase its cholesterol content. For example, while a raw pork chop has 62 mg cholesterol, a pan-fried breaded chop may have over 100 mg.
Cured, smoked and processed pork products also tend to be higher in cholesterol than their fresh counterparts. For instance, while fresh pork sausage has 90 mg cholesterol, smoked kielbasa can have 130 mg or more per serving.
Ways to Lower Cholesterol When Cooking Pork
Here are some helpful tips to reduce pork’s cholesterol as you cook it:
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Choose leaner cuts like tenderloin, chop or roast over fattier ribs, belly or sausage
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Opt for healthy cooking methods like roasting, baking, grilling or broiling rather than frying
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Trim off excess fat before cooking to reduce saturated fat and cholesterol
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Avoid basting pork with butter, bacon grease or other high cholesterol ingredients
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Skip batter-frying, breading or deep-frying pork which can increase cholesterol absorption
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Limit consumption of processed pork products like sausage, bacon and ham
Daily Value for Cholesterol
The daily value (DV) for cholesterol for the standard 2,000 calorie diet is 300 mg. This DV is meant as a benchmark to judge the cholesterol content of foods.
A food containing 20% DV or more cholesterol per serving is considered high, while 5% DV or less is considered low. As a guide:
- High cholesterol = 60 mg or more per serving
- Moderate cholesterol = 30 to 59 mg
- Low cholesterol = 29 mg or less
Based on the DV, lean pork like chops and roast in a 3 ounce portion would be considered moderate in cholesterol while fattier ribs and bacon would be high.
Is Pork Part of a Heart-Healthy Diet?
Fresh pork can be part of a balanced, heart-healthy diet for most people when consumed in moderation. The American Heart Association advises choosing lean cuts and limiting intake of processed pork products high in sodium and cholesterol like sausage, bacon and deli meats.
When pairing pork with vegetables, whole grains, fruits and healthy plant oils, while limiting sugary and refined carbs, pork can fit into an overall low-cholesterol dietary pattern. People managing cardiovascular disease should discuss pork intake with their doctor.
While fresh pork supplies protein, vitamins and minerals, its cholesterol content merits consideration. Knowing the amounts in different cuts, opting for leaner pork and keeping portions reasonable lets you balance nutrition with heart health.
Is chicken really better than red meat for cholesterol levels?
FAQ
Is pork bad for cholesterol?
Which meat is lowest in cholesterol?
Does pork have more cholesterol than chicken?
How much cholesterol is in pork tenderloin?
Center cut pork chops have nearly 70 milligrams of cholesterol per 100 grams, while pork tenderloin has more than 70 milligrams for the same serving size. It’s important to note that not all pork products are high in cholesterol. For instance, a 4-ounce serving of boneless, cooked pork contains about 100 milligrams of cholesterol.
Are pork chops high in cholesterol?
For example, pork bacon is very high in cholesterol, with three 1-ounce slices providing more than 80 milligrams. Center cut pork chops have nearly 70 milligrams of cholesterol per 100 grams, while pork tenderloin has more than 70 milligrams for the same serving size. It’s important to note that not all pork products are high in cholesterol.
How to reduce cholesterol levels in pork?
To minimize the formation of COPs and reduce cholesterol levels in pork, it’s recommended to choose lean cuts like tenderloin or boneless loin roast. It’s also important to trim any excess fat before cooking and to use healthy cooking methods like baking, broiling, grilling, steaming, stewing, or roasting.
Which meat has the highest cholesterol?
The highest amount of cholesterol in beef meat is found in a corned beef brisket with 98 milligrams per 100 grams. If you’re looking for a leaner cut of pork, consider options like boneless pork loin or tenderloin. These cuts tend to have lower cholesterol levels and are good sources of protein.