Pork stomach also known as pork tripe is a unique cut of meat that comes from the stomach lining of a pig. It’s commonly used in various cuisines around the world, but many people wonder whether it’s healthy to eat. This article reviews the nutrition profile, potential benefits, downsides, and overall health effects of pork stomach.
What Is Pork Stomach?
Pork stomach refers to the stomach lining of pigs that has been cleaned and processed for consumption. It has a very distinctive texture and appearance with a honeycomb-like structure. Pork stomach is often sold fresh pickled, or parboiled and comes in sheets or rings. It’s quite versatile and can be simmered, stewed, sautéed, braised, or even barbecued. Pork stomach is used in many classic dishes like menudo, a traditional Mexican soup, and dim sum classics like steamed spare ribs with rice flour. It’s an important ingredient in many Asian and Hispanic cultures.
Nutrition Profile of Pork Stomach
The nutrition profile of pork stomach can vary based on the specific cut and preparation method. In general, a 3.5 ounce (100 gram) serving of parboiled pork stomach provides (1):
- Calories: 157
- Protein: 17 grams
- Fat: 8 grams
-Cholesterol: 92 mg - Sodium: 51 mg
- Vitamin C: 4% of the Daily Value (DV)
- Iron: 15% of the DV
- Vitamin B12: 11% of DV
- Zinc: 10% of DV
So pork stomach is high in protein and contains a good amount of several vitamins and minerals, especially vitamin C, iron, vitamin B12 and zinc. However, it’s also relatively high in cholesterol and sodium. Overall, the nutritional value can vary significantly based on factors like the animal’s diet and the specific cut.
Potential Benefits of Pork Stomach
Here are some of the main potential benefits of adding pork stomach to your diet:
Rich in Protein
Pork stomach is a good source of protein, providing around 17 grams in each 3.5-ounce (100-gram) serving (1). Protein is incredibly important for health and involved in key functions like tissue repair, immunity, muscle growth, and preserving bone strength (2). Substituting pork stomach in place of other sources of protein in your diet can help you meet your needs.
Contains Important Micronutrients
In addition to protein, pork stomach also contains a good amount of several micronutrients. It’s high in vitamin C, niacin, vitamin B12, iron and zinc (1). Vitamin C boosts immunity and acts as an antioxidant to prevent cell damage while iron transports oxygen and supports brain function (3, 4). Vitamin B12 and zinc also play central roles in immune health, DNA production, and growth and development (5, 6).
May Promote Blood Health
The iron and vitamin B12 found in pork stomach could help promote the formation of healthy red blood cells to prevent anemia. One study showed that eating pork meat increased levels of hemoglobin and red blood cells compared to a control group (7). More research is needed on how pork stomach specifically may impact blood health markers like hemoglobin and red blood cell levels.
Good Source of Collagen
Collagen is the most abundant protein in the human body and is found throughout connective tissues, tendons, ligaments and skin (8). Pork stomach is high in collagen, especially type I collagen (9). Collagen supports skin health and may reduce signs of aging. One study found that taking collagen supplements increased skin elasticity, moisture and firmness (10). Loading up on collagen-containing foods like pork stomach could potentially help improve skin health. However, more research is needed.
May Promote Gut Health
The mucopolysaccharides found in pork stomach could potentially support gut health. Mucopolysaccharides are long chains of sugar molecules that form mucus. This mucus lines and protects the gastrointestinal tract (11). Anecdotal reports indicate that pork stomach could aid digestion, but more research is needed.
Downsides of Eating Pork Stomach
While pork stomach can be enjoyed in moderation as part of a healthy diet, there are some downsides to consider as well:
High in Saturated Fat
Although pork stomach is low in total fat, the majority of the fat it does contain is saturated fat (1). Saturated fat has been associated with increased inflammation, insulin resistance, belly fat accumulation and heart disease risk in numerous studies (12, 13, 14). For most people, it’s recommended to limit intake of saturated fat to less than 10% of total calories (15). Selecting lean cuts of pork stomach, trimming excess fat and preparing it using low-fat cooking methods can help reduce your saturated fat intake.
Contains Cholesterol
Each serving of pork stomach also contains a significant amount of cholesterol. In fact, a single 3.5-ounce (100-gram) serving packs in 92 mg of cholesterol (1). For reference, it’s recommended to limit cholesterol intake to no more than 300 mg per day (16). High cholesterol levels are linked to an increased risk of heart disease (17). If you have high cholesterol, you may want to limit your intake of pork stomach.
Could Contain Harmful Parasites
Raw or undercooked pork stomach could potentially harbor harmful bacteria, viruses or parasites. The two main parasites found in pork are Taenia solium and Trichinella spiralis (18). Proper handling and cooking helps kill any harmful organisms, making contamination very rare. However, it’s still best to cook pork stomach thoroughly to minimize infection risk.
May Be High in Sodium
Depending on how it’s processed and prepared, pork stomach can be high in sodium. Processed varieties like pickled pork stomach tend to be very high in added sodium. Diets high in sodium have been linked to high blood pressure, stroke and heart disease for some people (19). Be sure to check labels and select low-sodium options whenever possible.
Health Effects of Pork Stomach
Most of the current research is focused on the potential health effects of processed and red meat in general rather than pork stomach specifically.
However, multiple studies have found that a higher intake of processed or red meat may be associated with a higher risk of chronic conditions like heart disease, cancer and diabetes (20, 21, 22).
For example, one review showed that eating more than 50 grams of processed meat per day was associated with a 42% higher risk of heart disease and 19% higher risk of diabetes (20). Another massive study in over 450,000 people found that increased processed and red meat intake was linked to a higher risk of death from heart disease, cancer and respiratory conditions (21).
However, it’s unclear how much of these effects apply directly to pork stomach, as studies use different definitions for processed meat. Moderate intake of pork stomach as part of an otherwise healthy diet is unlikely to negatively impact health for most people. More research is needed on how pork stomach specifically may impact chronic disease risk.
How to Select and Serve Pork Stomach
When selecting pork stomach, opt for fresh pork stomach whenever possible, which has a grayish-pink color. Pickled or canned pork stomach may have a higher sodium content.
Be sure to rinse pork stomach under cool water before cooking. It’s also often parboiled, braised or simmered prior to cooking to help soften it up.
Try pairing pork stomach with onion, scallions, ginger, garlic, cilantro, salsa or soy sauce. It works well in soups, stews, stir-fries or even tacos.
Because pork stomach has a unique texture, it’s best to cook it thoroughly to prevent it from becoming overly chewy or rubbery. Slow, moist cooking methods like braising are ideal and help tenderize the meat.
Finally, pork stomach can be swapped into many recipes in place of other cuts of pork or meat. For example, try using pork stomach instead of pork belly in classic Filipino dishes like sisig or traditional Mexican menudo stew.
The Bottom Line
Pork stomach is a nutritious, inexpensive staple in many types of cuisine. It’s rich in protein, vitamin C, iron, vitamin B12 and zinc. Potential health benefits include improved skin health, blood health and digestion.
However, moderation is key, as pork stomach is also high in cholesterol and saturated fat. Processed and pickled varieties may also contain added sodium.
Overall, pork stomach can be enjoyed in moderation as part of a healthy diet. Select fresh, minimally processed pork stomach, cook it thoroughly and pair it with plenty of non-starchy veggies to maximize potential benefits and minimize adverse health effects.
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Is pork belly healthy?
Pork belly is known for its succulent flavor, versatility, and low cost — all of which help make it a staple ingredient in many world cuisines. However, compared with other cuts of pork, pork belly contains more calories, total fat, and saturated fat. Furthermore, it contains about half as much protein as other pork cuts.
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?
Pork is a rich source of certain vitamins and minerals your body needs to function, like iron and zinc. It’s also an excellent source of high-quality protein. Minimally processed, lean, fully-cooked pork eaten in moderation can provide certain benefits when added to your diet.
Is pork good for weight loss?
All the essential amino acids your body needs can be found in pork. High-quality protein is a crucial element of any healthy diet as it leads to feelings of fullness, boosts metabolism, and helps support strong muscles. The protein content of pork makes it an excellent option for those looking to build muscle mass or lose weight.