Which is Healthier, Ground Pork or Beef? A Head-to-Head Nutritional Comparison

November 4, 2025 •

4 min read

According to data from the National Health and Nutrition Examination Survey, both pork and beef are significant sources of key nutrients for Americans. The question of which is healthier, ground pork or beef?, hinges on understanding their distinct nutritional profiles and how preparation affects the final dish.

Quick Summary

This guide provides a detailed nutritional comparison of ground pork and beef. It examines differences in protein, fat content, and micronutrient profiles, such as iron, zinc, and B vitamins, to help determine the healthiest option based on dietary needs.

Key Points

Fat Content Varies: Ground beef typically offers more lean options (e.g., 95/5) compared to standard ground pork, giving you more control over calorie and saturated fat intake.
Different Vitamin Strengths: Beef is a superior source of Vitamin B12 and iron, while pork excels in providing Thiamin (B1).
Iron and Zinc Advantage for Beef: Ground beef contains significantly higher levels of iron and zinc, which are crucial for energy and immune function.
Lean Cuts are Best: Choosing lean versions of either ground pork or beef is the best way to minimize saturated fat and keep your meals heart-healthy.
Processing Matters: Unprocessed ground meat is healthier than processed versions, like sausages, which can contain higher sodium and nitrates.
Context is Key: The healthier choice depends on your specific nutritional needs and how the meat is prepared and incorporated into a balanced diet.

Ground Pork vs. Ground Beef: The Nutritional Showdown

For decades, ground beef has been a household staple, but ground pork has become an increasingly popular and flavorful alternative. While both are excellent sources of high-quality protein and can fit into a healthy diet, they each possess a unique nutritional profile. The "healthier" choice ultimately depends on your specific dietary goals, a fact supported by nutritional experts. To make an informed decision, it's essential to look beyond the surface and compare the two on key metrics like protein, fat, and micronutrient content.

Protein and Fat Content: The Major Differences

Both ground pork and ground beef are packed with protein, but the fat content is where the most significant variations typically lie, especially when comparing standard grinds. Ground beef is often available in a wider range of lean-to-fat ratios, such as 90/10 or even 95/5, allowing for more control over saturated fat intake. Standard ground pork is usually fattier, around a 70/30 ratio, which means more fat and flavor but also more grease. However, lean ground pork options are available and can be surprisingly low in fat.

Saturated Fat: When comparing lean options, lean beef might hold a slight edge in having a more favorable saturated fat profile. However, the fat profile of pork tends to include higher levels of beneficial monounsaturated fats.
Total Fat and Calories: For a standard grind, ground pork might have slightly fewer calories and total fat than ground beef. However, a very lean ground beef (like 95/5) will have significantly fewer calories and less fat than standard ground pork (70/30). The ratio truly makes all the difference.

Micronutrient Profiles: A Tale of Two Profiles

The vitamin and mineral content is another area where ground pork and beef diverge. While both are nutrient-dense, their specific strengths differ, which can influence which meat is better suited for certain nutritional needs.

Iron and Zinc: Beef is the clear winner when it comes to iron and zinc. Lean beef is an extremely concentrated source of highly absorbable heme iron, which is particularly important for athletes and menstruating women. Beef contains almost twice the iron and zinc of pork per serving.
B Vitamins: Pork is a standout source of B vitamins, particularly Thiamin (B1), which is crucial for energy metabolism. Beef, on the other hand, is a powerhouse of Vitamin B12, which is vital for nerve function and red blood cell production. Both meats contain other B vitamins like B6.
Vitamin D: Pork is one of the few meats that contains Vitamin D, an essential nutrient often sourced from sunlight or fortified foods.

The Importance of Preparation and Processing

The way ground meat is prepared and whether it's processed significantly impacts its final health value. For unprocessed meats, cooking methods that minimize added fat, such as baking, broiling, or sautéing with minimal oil, are ideal. Draining any excess fat after cooking can further reduce calorie and saturated fat content.

It is also crucial to distinguish between unprocessed ground meats and processed pork products like sausage. Processed meats often contain unhealthy levels of sodium, nitrates, and saturated fat, which have been linked to an increased risk of certain diseases. Opting for unprocessed, lean versions of either ground pork or beef is always the healthier choice.

Ground Pork vs. Beef: A Nutritional Comparison Table

Here is a comparison of approximate nutritional values for 100 grams of cooked lean ground beef (95/5) versus standard ground pork (70/30). Values can vary by brand and specific fat ratio.


Nutrient	Lean Ground Beef (95/5)	Standard Ground Pork (70/30)
Calories	~193 kcal	~263 kcal
Protein	~29.2 g	~16.9 g
Total Fat	~7.6 g	~21.2 g
Saturated Fat	Lower	Higher
Vitamin B12	Higher (Essential)	Present
Thiamin (B1)	Present	Higher (Essential)
Iron	Higher (Heme)	Lower (Heme)
Zinc	Higher	Lower

Who Wins the Healthier Title? It Depends on Your Goals

The answer to "which is healthier?" is not a simple one. It depends entirely on your specific nutritional needs and priorities. For those looking to increase iron intake or who require more Vitamin B12, lean ground beef is likely the better choice. It can also be the leaner, lower-calorie option if you select a high lean-to-fat ratio. Athletes focused on muscle synthesis might prefer beef due to its richer leucine content.

On the other hand, ground pork is an excellent source of Thiamin, a nutrient essential for energy conversion, and can be a more budget-friendly alternative. It offers a different fatty acid profile and a milder flavor that makes it incredibly versatile for many dishes.

Making the Healthiest Choice for You

Prioritize Lean Cuts: Whether you choose beef or pork, always opt for the leanest available grind to minimize saturated fat. Check the packaging for the lean-to-fat ratio.
Moderate Red Meat Intake: Regardless of your preference, both are red meats and should be consumed in moderation as part of a balanced diet that also includes other protein sources like fish and plant-based options.
Control Preparation: Avoid adding unnecessary fats during cooking. Draining the fat from the pan after browning can significantly reduce the total fat and calorie content.
Consider the Context: Evaluate your overall diet. If you are lacking in iron and B12, beef might be a better choice. If you're looking for a versatile, budget-friendly meat with a different vitamin profile, pork is an excellent option.

For more in-depth nutritional information on pork, consult resources like WebMD, which detail the vitamin and mineral content, including selenium.

Conclusion: Informed Choices for a Balanced Diet

Ultimately, both ground pork and ground beef are nutritious protein sources that can be part of a healthy diet. Neither is unilaterally "healthier" than the other; instead, they offer different nutritional benefits. By understanding the specific differences in fat content, vitamins, and minerals, you can choose the option that best aligns with your individual dietary goals. The best strategy is to consume both in moderation, opt for leaner cuts, and pay attention to your overall meal composition for a robust and balanced diet.

Frequently Asked Questions

While both are high in protein, lean ground beef (95/5) generally contains slightly more protein per serving than standard ground pork (70/30).

The amount of saturated fat depends on the lean-to-fat ratio. Standard ground pork typically has more saturated fat than lean ground beef, but a lean cut of either is a better choice for heart health.

Ground beef is a significantly better source of iron, containing almost double the amount of highly absorbable heme iron found in ground pork.

Lean ground beef is often a better choice for weight loss because you can select very lean grinds (e.g., 95/5) that offer fewer calories and less fat per serving than standard ground pork, while still providing high protein for satiety.

The primary vitamin difference is that beef is a much better source of Vitamin B12, essential for nerve function, while pork is a superior source of Thiamin (Vitamin B1), which aids in energy metabolism.

Processed pork products are often high in sodium, fat, and may contain nitrates. They are generally less healthy than unprocessed, lean ground pork or beef and should be consumed in moderation.

You can make ground meat meals healthier by choosing the leanest grind available, draining excess fat after cooking, and serving it in moderation as part of a balanced meal with plenty of vegetables and whole grains.