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	233.4 kcal	—
Protein	17.8 g	—
Total fat	17.5 g	—
Saturated fat	6.3 g	—
Carbohydrates	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.8 mg	4.4%
Zinc	2.2 mg	20.2%
Magnesium	19 mg	4.5%
Calcium	5.9 mg	0.6%
Potassium	317.7 mg	9.3%

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, ground, raw, FDC ID 2514745, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

7 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

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.

1. Dhir et al. 2019 – Thiamine and brain mitochondrial metabolism
2. Avgerinos et al. 2018 – Creatine supplementation and cognitive performance