Pork neck also known as pork collar is a fatty cut of meat from the neck and shoulder area of the pig. It’s commonly used for dishes like roast pork, stews, casseroles, and sausage. But is this cut of pork actually good for you? Let’s analyze the nutrition profile, potential benefits, and health concerns around pork neck.
Pork Neck Nutrition Facts
Here is the nutrition breakdown for a 100g serving of cooked pork neck (1):
- Calories: 332
- Fat: 24g
- Saturated fat: 8.7g
- Protein: 24g
- Iron: 1mg (6% DV)
- Zinc: 2.7mg (24% DV)
- Sodium: 63mg
- Potassium: 357mg
- Phosphorus: 187mg
Pork neck is high in vitamins B1, B3, B6, and B12 It also contains selenium, magnesium, and copper.
However it’s very high in fat compared to other pork cuts like tenderloin or chop. Nearly 75% of its calories come from fat mostly saturated. It also contains cholesterol and sodium.
Potential Benefits of Pork Neck
Within a balanced diet, pork neck offers some potential benefits:
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High-quality protein – Pork provides all the essential amino acids needed to maintain and build muscle. The 24g of protein per serving is a significant amount.
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Iron – Pork neck contains heme iron, which is absorbed easily by the body. Iron carries oxygen throughout the body and supports energy levels.
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Zinc – This mineral is essential for immune function, DNA synthesis, and growth. Pork neck provides nearly a quarter of the daily zinc needs.
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B Vitamins – Pork neck is rich in B vitamins that help convert food into energy and maintain healthy nerves and blood cells.
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Anti-inflammatory potential – Some research suggests compounds like carnosine in pork may have anti-inflammatory effects in the body (2).
In moderation alongside vegetables, whole grains, and plant oils, pork neck can contribute valuable nutrition as part of a balanced diet.
Potential Health Concerns with Pork Neck
However, there are some potential downsides to consider with this high-fat cut:
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High in saturated fat – The American Heart Association recommends limiting saturated fat intake to 5-6% of total calories (3). One serving of pork neck provides over a third of this amount. The saturated fat content may raise LDL cholesterol levels.
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Can be high in sodium – Processed and cured pork neck products often contain added salt, which may increase blood pressure in sodium-sensitive individuals.
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Higher calorie – With over 300 calories in a 100g serving, pork neck is much higher in calories than leaner meats. This can contribute to weight gain if overeaten.
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Susceptible to oxidation and nitrites – Cooking at high temperatures and curing methods promote oxidation and formation of carcinogenic nitrosamines in pork fat (4).
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May contain parasites – Undercooked pork can transmit parasitic infections like trichinosis. Always cook pork thoroughly to kill potential parasites.
Overall, pork neck provides valuable nutrition, but it should be consumed in moderation due to the high fat and calorie content.
Is Pork Neck Healthier Than Bacon?
Bacon is another popular fatty pork product. Here’s a quick nutrition comparison (per 100g):
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Pork neck: 332 calories, 24g fat, 24g protein
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Bacon: 417 calories, 32g fat, 26g protein
Based on this, pork neck appears to be a slightly healthier choice compared to bacon, providing less total fat and calories in a typical serving.
However, both are high in saturated fat. From a heart health perspective, leaner cuts of pork or other types of meat would be preferable.
Ways to Make Pork Neck Healthier
Here are some tips for enjoying pork neck while limiting any potential downsides:
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Choose uncured, unprocessed pork neck to avoid added sodium and nitrites from curing.
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Trim excess white fat before cooking to reduce saturated fat intake.
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Limit portion size to a 3-4 oz serving or less.
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Cook using lower-fat methods like roasting, baking, or stewing instead of frying.
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Pair pork neck with non-starchy vegetables to increase fiber, vitamins, and minerals.
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Avoid charring or overcooking to lower the formation of carcinogenic compounds.
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Marinate pork neck in vinegars, wine, citrus juice, or spices, which may limit nitrosamine development.
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Incorporate heart-healthy fats from plant sources like olive oil, avocado, nuts, and seeds.
Healthier Alternatives to Pork Neck
If the high saturated fat and sodium content of pork neck is a concern, consider leaner protein options:
- Chicken or turkey breast
- Fresh fish like salmon, cod, or tuna
- Shellfish such as shrimp, crab, and lobster
- Lean cuts of beef like sirloin or round
- Eggs and egg whites
- Soy products like tofu and tempeh
- Legumes including beans, lentils, chickpeas
Choosingalternative proteins low in saturated fat while also eating plenty of vegetables, fruits, whole grains, nuts and seeds can help support a heart-healthy diet.
Is Pork Neck Good or Bad for You?
Overall, pork neck provides valuable nutrition like protein, iron, and zinc. However, the high amounts of saturated fat and sodium found in most preparations raise health concerns, especially related to heart disease and cancer risk.
Consuming cured, processed, or fried pork neck products regularly and in large portions is likely best limited or avoided. Opting for leaner pork cuts or other types of protein more often is a healthier choice.
If you do eat pork neck, your best bet is choosing uncured, unprocessed options and preparing them with lower-fat cooking methods. Be mindful of portion sizes and balance it out with plenty of plant foods. This can allow you to obtain some benefits of pork neck while reducing any potential negative effects on health.
References
Health benefits of Pork: Is it even healthy?
Is pork neck good for You?
Pork neck is a nutrient-rich meat that provides a good source of protein, vitamins, and minerals. A 100-gram serving contains approximately: The versatility of pork neck allows for a wide range of cooking methods, each highlighting its unique flavor and texture. Braising is an ideal technique for tenderizing the coarser fibers of pork neck.
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
Is pork good for You?
Consuming high-quality protein from pork, along with regular exercise, can help slow or reverse sarcopenia and maintain existing muscle tissue. 2.**Increased Muscle Performance**: – Pork contains the
Is pork neck a good cut?
Pork neck, often overlooked in favor of more popular cuts like tenderloin or ribs, is a succulent and flavorful gem that deserves a place on your culinary radar. This versatile cut offers a unique combination of richness, tenderness, and affordability, making it an excellent choice for various cooking methods and dishes.