We all know that Pork is delicious. But have you heard about the benefits of pork? Many pork cuts are approved by the Heart and Stroke foundation as part of a healthy eating plan… pork compares very favourably with other meats… and pork is packed with goodness. 

Modern Pork is healthy, versatile and good value for money. Through changes in feeding and production techniques, pork has 31 percent less fat than 20 years ago and certain pork cuts are as lean as skinless chicken.

Lean Pork is an ideal choice for slimmers and health conscious families and trimmed pork cuts with less than 3 mm visible fat, are approved by the Heart Foundation.

Tasty Pork is not only low in kilojoules, it also contains important nutrients such as Protein, Phosphorus, B- Group Vitamins and other Vitamins.

Get some of the facts on the benefits and goodness of pork – and enjoy making marvelous meals and exceptional eats and treats, knowing that you are making smart as well as tasty choices. 

Many Fresh SA Pork Cuts are Heart and Stroke Foundation Approved

The SA Pork industry has supported the work of the Heart and Stroke Foundation for many years. The following fresh pork cuts (with a fat layer of up to 3mm on the outside) are approved by the Heart and Stroke Foundation as part of a healthy eating plan:

Pork Loin, Rib, Neck or Chump Chops. Delicious oven-grill, pan-fry or braai. Versatile and quick to prepare.

Leg of Pork or Shoulder of Pork with 3mm or less fat layer. Delicious family oven-roast.

Pork Shank. Delicious in a traditional potjiekos, spicy curry or hearty stew.

Pork Fillets. Delicious oven-grill, pan-fry or braai. Quite filling too.

Pork Strips. Delicious stir-fry – for oriental delights or healthy and light meals.

Pork Loin Steaks. Delicious oven-grill, pan-fry or braai – these are great on the plate!

Pork Cubes. Delicious goulash or kebabs – add to pita bread or enjoy on their own.

Pork Mince. Delicious low fat mince dish of your choice – from pasta to stuffed peppers, tomatoes or aubergines.

Did you know?

Pork is the meat of choice in most countries with developed pork production industries and pork is the most frequent menu choice meat. Facts worth noting:

1. Pork is a white meat with very little fat within the lean muscle fibres.
2. It's easy to trim pork to your preference - where there is fat on a pork cut, the fat is situated on the outside and is easy to trim or remove.
3. In this regard, pork is similar to chicken where the fat is contained within the chicken skin.

Comparing Meats: A Comparison of the Nutritional Content of Un-trimmed, Raw, Mutton, Beef, Chicken & Pork

Comparison of Nutritional Value per 100g Portion


Mutton (1.)

Beef (2.)

Chicken (3.)

Pork (4.)


























Saturated fatty acids





Mono-unsaturated fatty acids





Poly-unsaturated fatty acids
















(1). Sayed, Frans & Schonfeldt, 1999.
(2.) Van Heerden, 2008.
(3.) Schonfeldt, van Heerden, van Niekerk, Visser & Heinze, 1998.


The Natural Benefits of SA Pork – from the Agricultural Research Council 2008 Survey

SA Pork is a Nutrient-dense Food

Pork contains many essential nutrients including protein, vitamins and minerals yet is relatively low in fat. As part of a balanced eating plan, 5-6 portions (560g) of pork is recommended per week.

SA Pork is an Important Energy Source
The absorbtion of fat provides energy to the body and helps to protect vital organs such as the kidneys.
SA Pork is a High Quality Protein Source
Pork protein provides all the essential amino acids in a highly digestible form which means it is easy for our bodies to process for cell renewal, growth, healing and maintenance of all body tissues and to support the immune system.
SA Pork is Lower in Fat
Pork is lower in fat than previously thought. In fact, when compared with published data, SA Pork is often lower in fat than Pork from other countries. Scientific breeding has resulted in a lower fat content than was previously believed possible.

Delicious lean pork adds variety and taste to the eating plan for people wanting to lose weight and those following a weight management program.
Essential Fatty Acids
Pork is high in poly-unsaturated fatty acids (the good guys) and low in cholestrol and saturated fatty acids (the bad guys) in comparison to other meats making lean pork the preferred meat for those concerned about blood pressure, heart health and diabetes.
SA Pork contains Vital Vitamins
B-group Vitamins are often described as 'stress busters' as they help to build the strong nervous systems and immune systems.

Pork is an excellent source of Thiamine (Vit. B1) which assists the body to release energy when processing carbohydrates and to break down protein and fat in the diet.

Pork is a good source of Niacin (Vit. B3) which assists in the chemical breakdown of sugar and fatty acids to provide energy
SA Pork is a Reliable Source of Highly Absorbable Minerals
Pork contains bio-available heme-iron which is more readily available to our bodies than non-heme iron obtained from plant based sources. In fact the iron found in pork helps the body to absorb non-heme iron more efficiently.

Iron carries oxygen from the lungs to the brain and muscles. It helps to maintain a healthy immune system and helps our bodies to fight illness and infections. Zinc
Pork contains Zinc which is important for the optimal functioning of the immune system and promotes healthy skin and hair.
Pork contains Magnesium which is important in combatting osteoporosis and heart disease. Magnesium is needed for normal function of many enzymes in the body and acts as a catalyst for chemical reactors such as glucose and muscle action.
Calcium, Potasium, Phosphorus and Sodium
These important minerals help to protect our bones and organs, keeping us strong and healthy.

Information Courtesy: South African Pork Producers Organisation