Which is healthier, pork or hamburger?

November 13, 2025 •

4 min read

According to a comparative analysis, the nutritional profile of meat varies significantly depending on the cut and leanness. This is a crucial distinction when determining which is healthier, pork or hamburger, as the specific preparation and cut can completely alter the health impacts of your meal.

Quick Summary

This guide compares the nutritional differences between pork and hamburger, showing how the leanness, cut, and preparation method impact fat, protein, and micronutrient content.

Key Points

Lean Cuts are Healthiest: Choosing lean options like pork tenderloin or 95% lean ground beef minimizes fat and calorie intake.
Micronutrient Strengths Differ: Hamburger (beef) is superior for iron and vitamin B12, while pork contains significantly more thiamine.
Processing Increases Risk: Processed pork products like bacon contain nitrates and high sodium, increasing the risk of certain health problems.
Grass-Fed Beef Has Added Benefits: Grass-fed beef offers a healthier fat profile with more omega-3s compared to conventional beef and pork.
Cooking Method is Crucial: Grilling or roasting either meat without excessive oil is healthier than frying and helps avoid harmful compounds from high-heat cooking.
Moderation is Key: Both meats can be part of a healthy diet in moderation, especially when consumed as lean, unprocessed cuts.

The Core Nutritional Breakdown: Pork vs. Hamburger

When comparing pork and hamburger, it is essential to look beyond the basic meat type and consider the specific cut and fat percentage. A hamburger is typically made from ground beef, while pork can refer to a wide variety of cuts, from extra-lean tenderloin to fatty ground pork.

From a macronutrient standpoint, both meat types offer high-quality, complete protein, providing all nine essential amino acids needed by the body. A standard 3-ounce serving of cooked lean ground beef contains around 25 grams of protein, comparable to 26 grams in a similar serving of cooked pork tenderloin. When it comes to fat, however, the choice becomes more nuanced. Lean pork, such as tenderloin, is exceptionally low in fat, rivalling skinless chicken breast. Conversely, some cuts of beef are naturally higher in fat, but the leanness of ground beef can vary greatly, from 70% lean to 95% lean or higher. A leaner grind of beef will lower the overall fat and saturated fat content, making it a healthier option.

Micronutrient Showdown: Iron, B Vitamins, and More

While macronutrients are similar in lean versions, the micronutrient profiles of beef and pork offer distinct advantages.

Iron: Beef, particularly lean cuts, is an excellent source of heme iron, which is easily absorbed by the body. This is especially beneficial for athletes and menstruating women. Pork also contains heme iron but in lower amounts than beef.
Vitamin B12: Crucial for nerve function and red blood cell production, vitamin B12 is abundant in beef. While pork also contains B12, beef has a higher concentration.
Thiamine (Vitamin B1): Pork is the clear winner for thiamine, a B vitamin vital for converting food into energy. Beef contains less of this essential vitamin.
Zinc: Both meats provide high levels of zinc, which is important for immune function and cell growth. However, lean ground beef generally contains more zinc than ground pork.

How Cut and Preparation Method Influence Health

The way meat is prepared and processed is arguably the most significant factor affecting its healthiness. A lean pork tenderloin or a 95% lean ground beef patty cooked with minimal added fat is a far healthier choice than processed pork products or a high-fat ground beef patty fried in oil.

Processed Meats: Products like bacon, sausage, and ham are made from pork but are highly processed. They contain additives like nitrates and nitrites, which are classified as carcinogens by the World Health Organization. High consumption of these meats is linked to an increased risk of heart disease and certain cancers. These processed versions are much less healthy than any unprocessed cut of either beef or pork.

Cooking Methods: The cooking method used can dramatically alter the final fat content. Healthier methods include grilling, roasting, and pan-searing with minimal oil. Frying in extra oil or butter adds unnecessary calories and saturated fat. The temperature is also important, as overcooking meat can produce harmful carcinogenic compounds.

Comparison Table: Lean Pork vs. Lean Hamburger


Nutrient (per 100g cooked)	Lean Pork Tenderloin	Lean Ground Beef (95/5)
Calories	~122 kcal	~193 kcal
Protein	~26g	~29g
Total Fat	~3g	~7.6g
Saturated Fat	~1.7g	~3g
Thiamine (B1)	High	Low
Vitamin B12	Lower than beef	Higher than pork
Iron	Lower than beef	Higher than pork
Zinc	Lower than beef	Higher than pork

Making the Healthier Choice

Ultimately, the choice between pork and hamburger depends on your specific health goals and priorities. If you are looking for the leanest possible protein source, pork tenderloin is an excellent option. If you require a concentrated source of iron and vitamin B12, lean ground beef has the edge.

For those managing cholesterol, leaner cuts of either meat are the best choice. Lean beef also contains beneficial nutrients like omega-3s when grass-fed, and conjugated linoleic acid (CLA), linked to metabolic benefits. No matter which you choose, always prioritize lean cuts and moderate portion sizes. The overall nutritional impact is more about the choices made at the butcher counter and in the kitchen than the type of animal the meat came from.

Conclusion

To determine which is healthier, pork or hamburger, it is necessary to consider the specific cut and preparation. Both provide high-quality protein and essential nutrients, but their micronutrient profiles differ significantly. Lean pork tenderloin is generally lower in fat, while lean hamburger (ground beef) offers more iron and vitamin B12. Unprocessed lean cuts are always superior to their highly processed counterparts. By making thoughtful choices and cooking with healthy methods, both pork and hamburger can be part of a well-rounded, nutritious diet. For further guidance on healthy protein sources, consult the American Heart Association.

Frequently Asked Questions

No, it is not always leaner. The leanness depends on the specific cut. A pork tenderloin is very lean, often leaner than ground beef. However, ground pork is often comparable to or fattier than lean ground beef. Lean cuts of beef like sirloin are also lower in fat.

Both lean pork and lean ground beef are excellent sources of high-quality protein and have very similar protein content per serving. For example, a 3-ounce serving of either meat provides around 25-26 grams of protein.

Yes, processed pork products like bacon and ham are considered less healthy than an unprocessed hamburger made from lean beef. Processed meats contain high levels of sodium and preservatives like nitrates, which are linked to increased health risks.

For individuals with an iron deficiency, hamburger (beef) is the better choice. Beef is a more concentrated source of heme iron, which is highly absorbable by the body, compared to pork.

Healthier cooking methods include grilling, roasting, or pan-searing with minimal or no added fat. These techniques help reduce the overall fat and calorie content of the meal.

Yes, grass-fed beef typically has higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA), which are linked to better heart and metabolic health. These nutrients are less common in conventionally raised pork.

Absolutely. Both meats can fit into a healthy, balanced diet. The key is choosing lean cuts, controlling portion sizes, and opting for healthier preparation methods.