Pork neck bones are a popular cut of meat used in soups, stews, beans, and more. But are these bony cuts actually good for you or should they be avoided? As a nutritionist, I often get asked about the health implications of pork neck bones. In this comprehensive guide, I’ll explore the nutritional profile, potential benefits, and downsides of eating this unique pork cut.
What are Pork Neck Bones?
Pork neck bones come from the neck vertebrae of pigs. They are cuts of meat that include a bone surrounded by a small amount of fatty meat.
Neck bones have a high collagen content which is released when simmered to make rich, gelatinous broths and sauces They are popular in soups, bean dishes, braises, and slow cooker meals to add flavor
Nutrition Facts of Pork Neck Bones
A 4 ounce serving of pork neck bones contains [1]
- Calories: 200
- Fat: 13g
- Saturated fat: 5g
- Cholesterol: 90mg
- Sodium: 150mg
- Protein: 22g
Pork neck bones are high in protein, providing over 40% of the daily value. However, approximately 65% of the calories come from fat, mostly saturated. They also contain a significant amount of cholesterol.
Potential Benefits of Pork Neck Bones
When consumed in moderation as part of a healthy diet, here are some potential benefits pork neck bones offer:
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Protein – Excellent source of protein for building muscle and tissues. The protein content is similar to a lean pork chop.
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Iron – Pork provides heme iron, which has high bioavailability to support oxygen transport in blood.
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Collagen – Contain collagen proteins that can support joint, gut, and skin health when broken down during cooking.
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Flavorsome – Impart a rich, meaty flavor to dishes and broths. A little goes a long way.
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Affordable – Neck bones are often an economical cut of meat.
Potential Downsides of Pork Neck Bones
There are also some potential nutrition concerns with regular pork neck bone consumption:
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Saturated Fat – The high saturated fat content can negatively impact blood cholesterol levels.
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Cholesterol – A 4 ounce serving provides 30% of the daily recommended limit for cholesterol.
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Sodium – Cured or processed neck bones contain added sodium.
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Calories – The calorie density coupled with small portion sizes makes it easy to overeat.
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Safety – The bones can present a choking hazard, especially for children, if not removed prior to eating.
Tips for Enjoying Healthy Pork Neck Bones
Here are some tips to enjoy the benefits of pork neck bones while minimizing any potential downsides:
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Choose uncured, unprocessed bones and remove skin to limit sodium.
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Use bones to flavor dishes but remove before eating to avoid excess fat/cholesterol.
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Cook low and slow to extract collagen. Opt for moist heat methods like braising.
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Pair with non-starchy veggies to increase vitamins, minerals, and fiber.
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Limit portion to 4 ounces or less per serving a few times a month.
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Round out meals with healthy whole grains, beans, peas, or lentils.
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Avoid adding additional salt and high-sodium ingredients.
Healthy Pork Neck Bone Recipe
This simple recipe allows you to benefit from the rich flavor of neck bones without overdoing the unhealthy elements:
Ingredients:
- 1 lb pork neck bones
- 1 onion, diced
- 2 carrots, peeled and chopped
- 2 stalks celery, chopped
- 4 cups low sodium chicken broth
- 2 bay leaves
- 1 tsp thyme
- Black pepper to taste
Instructions:
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Heat a large pot over medium high heat. Add pork neck bones and brown for 2-3 minutes per side.
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Add onion, carrots, and celery. Cook 5 minutes, stirring occasionally.
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Add broth, bay leaves, thyme, and black pepper. Bring to a boil.
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Reduce heat, cover and simmer for 1.5 hours.
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Remove neck bones. Continue simmering vegetables in broth another 30 minutes.
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Use fork to remove any remaining meat from bones. Discard bones.
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Add meat back to broth. Adjust seasonings and serve.
This simple bone broth uses neck bones solely for flavor. The bones are removed after cooking so you avoid excess cholesterol, fat, and calories while still benefiting from the collagen, minerals, and rich taste.
The Verdict on Pork Neck Bones
Overall, pork neck bones can be enjoyed in moderation as part of a healthy diet, especially when steps are taken to limit fat, cholesterol, and sodium. The protein, iron, collagen, and nutrients they provide are beneficial. But their high saturated fat and calorie density necessitates caution. Use bones for flavoring, not as the main meal protein.