Pork

Overview

Pork is a widely consumed animal food that is particularly notable for thiamine (vitamin B1), zinc, and creatine, alongside other B vitamins and minerals. Thiamine is required for mitochondrial carbohydrate metabolism and ATP production, while zinc supports synaptic signalling and antioxidant enzyme systems [1]. Creatine contributes to phosphocreatine buffering and ATP recycling in excitable tissues [2].

Within the BRAIN Diet framework, pork is best treated as a rotational animal-food option used for targeted micronutrients rather than as a default centrepiece at every meal. Choosing minimally processed cuts and using gentler cooking methods helps preserve thiamine and reduces formation of heat-derived compounds, while still capturing the nutrient-density advantages of the food [1].

Key Nutritional Highlights

• Provides a complete, highly digestible protein source.
• Rich in bioavailable heme iron, zinc, and vitamin B12 compared with many plant foods.
• Contributes creatine and related muscle-derived compounds relevant to cellular energy metabolism.
• Contains no dietary fibre, so meals are usually more balanced with vegetables, legumes, or whole grains.
• Processed versions (e.g. cured, smoked, deli-style) are associated with less favorable health outcomes.

Food Context

Synergies

• Pair pork with vitamin C–rich vegetables and polyphenol-rich herbs/spices to build a more plant-forward meal.

Sourcing

• Prefer minimally processed cuts over heavily cured or ultra-processed pork products.
• Choose producers with transparent handling and food-safety practices.

Preparation

• Use gentler methods (braising, stewing, lower-temperature roasting) to help preserve thiamine, which is sensitive to heat and loss into cooking liquids.
• Avoid frequent high-temperature charring; treat pork as one component of a broader dietary pattern.

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	198 kcal	—
Protein	19.7 g	—
Total fat	12.6 g	—
Saturated fat	4.4 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Zinc	1.7 mg	15.8%
Vitamin B1	0.9 mg	75.1%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Creatine	Present — quantity not established *	—

Source notes (supplementary):

• * Creatine: Creatine occurs in Pork muscle/organ tissue; USDA SR Legacy does not report creatine.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Pork, fresh, loin, whole, separable lean and fat, raw, FDC ID 167818, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

3 substances in this food

Creatine

Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence

Vitamin B1 (Thiamine)

Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Thiamine is required for mitochondrial carbohydrate metabolism and ATP production, while zinc supports synaptic signalling and antioxidant enzyme systems. Dhir & Tarasenko 2019. Thiamine and brain mitochondrial metabolism

[2] Creatine contributes to phosphocreatine buffering and ATP recycling in excitable tissues. Avgerinos & Spyrou 2018. Creatine supplementation and cognitive performance