Pork is the most popular meat in the world. If you’re counting your macros or trying to eat healthy, you need to know what you’re eating and what it’s doing for you.
What is ground pork?
Ground pork is the pork equivalent of ground beef. It typically comes from the shoulder (often labeled “pork butt”), which provides a good balance of meat and fat. Most commercially available ground pork contains 25–30% fat, though leaner options exist.
Ground pork nutrition facts
Since ground pork is a staple protein, its nutritional profile is simple and reliable.
100 grams (around 3.5oz) of raw ground pork has [*]:
Macronutrients
- Calories: 263
- Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Fat: 21g
- Protein: 17g
Vitamins
- Vitamin C: 1% DV
- Thiamin: 61% DV
- Riboflavin: 18% DV
- Niacin: 27% DV
- Vitamin B6: 23% DV
- Folate: 1% DV
- Vitamin B12: 29% DV
- Pantothenic Acid: 13% DV
Minerals
- Calcium: 1% DV
- Iron: 5% DV
- Magnesium: 5% DV
- Phosphorus: 14% DV
- Potassium: 6% DV
- Sodium: 2% DV
- Zinc: 20% DV
- Copper: 5% DV
- Selenium: 45% DV
Is ground pork good for you?
Like any red meat, ground pork is a healthy protein when eaten in moderation and properly prepared. It is high in protein and contains many useful minerals, including zinc and selenium. The primary issues with pork come from its sourcing and preparation. Industrial pork products like sausages, hot dogs, and other processed meats are problematic and may be linked to increased rates of cancer [*].
Ground pork health benefits
Here are the most notable health benefits of eating ground pork:
High in complete protein
Ground pork provides a complete protein, meaning it includes all nine essential amino acids required for muscle repair, immune function, and metabolic health. At 17g per 100g, it delivers a substantial amount of protein for its portion size.
Pork protein is also highly bioavailable, meaning the body can efficiently digest and use it. For individuals concerned with maintaining muscle mass, particularly as they age, ground pork offers a practical, nutrient-rich solution [*].
Supports immune and thyroid health
Selenium is an essential trace mineral that plays a critical role in several biological functions, particularly in antioxidant defense and thyroid hormone metabolism. As a component of selenoproteins, selenium helps neutralize harmful free radicals and protects cells from oxidative stress, which is linked to aging and chronic diseases such as cancer and cardiovascular conditions.
Adequate selenium intake has been associated with reduced inflammation and may contribute to lower risks of certain cancers, including prostate and colorectal cancers. While deficiencies are uncommon in many developed countries, consuming selenium-rich foods such as ground pork can support immune function and thyroid health [*].
Thiamin promotes high energy levels
Thiamin, or Vitamin B1, is crucial for converting carbohydrates into energy and ensuring proper nerve function. With 61% of the daily value in just 100g, ground pork is an exceptional source of this nutrient. Diets low in thiamin can lead to fatigue and poor concentration—something easily prevented with adequate intake from quality meats like pork [*].
Packed with B vitamins
Ground pork contains significant amounts of B vitamins, especially B12, which supports red blood cell production, nervous system health, and DNA synthesis [*].
Niacin (B3) in filet mignon promotes healthy skin and aids in energy production, while B6 helps in neurotransmitter function and immune support [*].
Low in carbs
Like most meat-based foods, ground pork is low in carbs, with essentially zero natural carbohydrates. This may increase or decrease depending on sugars and other additions in the particular pork you get. If you are following a low-carb, high-fat diet, ground pork is a great choice.
Potential ground pork downsides
As good as ground pork is, there can be downsides.
Higher chance of low-grade meat
Conventional, industrially-produced pork poses several health concerns due to how the animals are raised and processed. Ground pork is often a catch-all of cuts and sold in bulk from industrial farms.
Industrial pork typically contains higher levels of pro-inflammatory omega-6 fats and saturated fat, while offering fewer beneficial omega-3s [*]. Regular consumption of commodity pork, especially in processed forms like bacon or sausage, has been linked to increased risks of heart disease, high blood pressure, chronic inflammation, and colorectal cancer [*][*][*].
Additionally, conventional pork often carries antibiotic residues and a higher likelihood of contamination with antibiotic-resistant bacteria, which can pose serious food and public safety risks [*].
In contrast, pasture-raised, unprocessed pork offers a cleaner fat profile, avoids unnecessary additives, and supports better long-term health outcomes when consumed in moderation.
High in cholesterol
Like other cuts of beef, ground pork contains cholesterol. A 100g serving provides about 24% of your daily recommended cholesterol intake. For most people, moderate consumption is fine, but those with high cholesterol or heart conditions should consult a doctor before incorporating ground pork into your regular diet [*].
Contains a medium amount of saturated fat
Ground pork has a moderate amount of saturated fat, with a 100g serving typically providing around 8 grams. Diets high in saturated fat have been associated with an increased risk of heart disease and elevated cholesterol levels [*].
Consuming ground pork in moderation and opting for smaller portion sizes can help reduce saturated fat intake and promote heart health.
May be excess sodium in pre-seasoned packages
While we would not recommend purchasing pre-seasoned ground pork, some packaged pork comes pre-seasoned, adding extra sodium.
Excess sodium intake is a well-established risk factor for several chronic health conditions, particularly hypertension (high blood pressure), which significantly increases the risk of heart disease and stroke.
High sodium levels can also lead to increased water retention, placing additional strain on blood vessels and the cardiovascular system. Over time, this strain can contribute to arterial stiffness, left ventricular hypertrophy, and increased risk of kidney disease [*].
If sodium sensitivity is a concern, buy fresh ground pork and season them yourself.
How to store ground pork
Ground pork, like all ground meats, requires proper handling to avoid contamination:
- Refrigerate at or below 40°F and use within 2-3 days.
- Freeze immediately if not cooking within that window.
- Cook to an internal temperature of 160°F, followed by a 3-minute rest, for safety and optimal texture.
What to make with ground pork
Ground pork’s flavor and fat content make it adaptable to a wide range of dishes. There’s also nothing wrong with frying some up with whatever spices you have and eating it that way! Try:
- Pork burgers
- Ground pork pasta carbonara
- Ground pork shepherd’s pie
- Ground pork stir fry
- Ground pork and eggs
- Ground pork lettuce wraps
- Ground pork meatballs
Final thoughts
Ground pork offers more than just a cost-effective way to add protein to meals — it brings essential nutrients like thiamin, selenium, and zinc, all vital for maintaining energy, immunity, and metabolic health.
Perhaps more so than any other major protein, the quality of pork matters. Look for pasture-raised, antibiotic-free ground pork for meat that is better for your body, has better flavor, better fat composition, and a more responsible environmental footprint.
Healthy pork doesn’t happen by accident
If you’re into healthy eating, you know that the choices producers make continue to matter after an animal’s life ends. If you prop up pigs their whole lives with antibiotics in filthy pens, with limited time outside, and only being fed genetically-modified feed, the nutrition, texture, and taste suffer.
Yes, higher-quality meat has a price premium, but we’d argue that eating a bit less, but healthier meat, and then substituting in more fresh vegetables and grains outweighs the negatives.
All of our pasture-raised heritage pork is from like-minded, sustainable family farms. Our animals forage for food in open pastures while being supplemented with non-GMO feed. They aren’t given any antibiotics, GMOs, or added hormones. We even offer sugar-free pork products like our top-selling pork bacon made with only pork and sea salt.
Whatever US Wellness Meat pastured pork product you choose, you can rest assured that you are eating the cleanest, tastiest, and most sustainable pork available in the United States. Enjoy.
See for yourself how good our ground pork is.
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
