Pork: Nutrient Profile
What is Pork richest in? Below are the vitamins, minerals and amino acids that 100 g of Pork delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Pork: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 0.5 mg | 🟡 46% | Turns carbs into energy |
| 2 | Vitamin B3 (Niacin) | 7.1 mg | 🟡 44% | Energy, skin & nerves |
| 3 | Vitamin B6 | 0.7 mg | 🟡 41% | Brain & metabolism |
| 4 | Vitamin B12 | 0.6 mcg | 🟡 24% | Nerves & red blood cells |
| 5 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 18% | Energy & cell health |
| 6 | Choline | 76 mg | 🟡 14% | Brain & liver |
| 7 | Vitamin B5 (Pantothenic Acid) | 0.7 mg | 🟡 13% | Energy metabolism |
| Minerals | ||||
| 1 | Selenium | 35 mcg | 🟢 63% | Antioxidant & thyroid |
| 2 | Zinc | 2.1 mg | 🟡 19% | Immunity & healing |
| 3 | Phosphorus | 223 mg | 🟡 18% | Bones & cellular energy |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.2 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 2.6 g | 🟢 | Cellular energy & detox |
| 3 | Lysine | 2.5 g | 🟢 | Collagen & immunity |
| 4 | Leucine | 2.2 g | 🟢 | Builds muscle (BCAA) |
| 5 | Arginine | 1.8 g | 🟡 | Blood flow (nitric oxide) |
| 6 | Alanine | 1.6 g | 🟡 | Energy (glucose cycle) |
| 7 | Valine | 1.4 g | 🟡 | Muscle & energy (BCAA) |
| 8 | Isoleucine | 1.3 g | 🟡 | Muscle & energy (BCAA) |
| 9 | Threonine | 1.2 g | 🟡 | Collagen & gut lining |
| 10 | Glycine | 1.2 g | 🟡 | Collagen, calm & sleep |
| 11 | Histidine | 1.1 g | 🟡 | Histamine & blood |
| 12 | Serine | 1.1 g | 🟡 | Cell membranes & brain |
| 13 | Phenylalanine | 1.1 g | 🟡 | Dopamine & focus |
| 14 | Proline | 1.1 g | 🟡 | Collagen & joints |