Pork + plants: The perfect pairing
Author
Published
9/24/2025
Admittedly, it can be a struggle to get your recommended five servings of fruits and vegetables a day, especially if you can’t stand the taste of broccoli.
Yet eating vegetables doesn’t have to be a chore. And you don’t have to trick yourself, like a kid, by inventing elaborate stories that broccoli is a dinosaur tree.
Instead, pair the vegetables on your plate with something delicious and nutritious — pork.
Pork is the perfect partner for vegetables and even fruits, says Dr. Kristen Hicks-Roof, a human nutrition expert and director of nutrition research at the National Pork Board, based in Clive.
“Pork brings the flavor. It helps boost the nutrition, not only from the pork but also when you get people to eat plants. That’s
a win-win scenario for everyone,” Hicks-Roof says.
The many flavors of pork
Pork is a versatile, high-quality protein that fits into many different cuisines.
Recent sensory research, commissioned by the National Pork Board, found that pork boasts more than 110 unique flavor nuances.
More specifically, pork fat has around 30 flavor nuances (explaining why bacon makes everything taste better).
Some of these pork flavors are obvious, like salty, acidic, sweet and umami (a Japanese word for savory).
However, many flavors are surprising, such as apple, ginger, clove, coconut, mushroom and hazelnut.
This versatility is why pork is one of the most consumed proteins in the world, Hicks-Roof says.
“It’s rooted in many traditional cultures. You go look at Mexico or you go to the Caribbean, you go over to Korea and China, and pork is central and a staple in their diet. It is found everywhere.
“I mean, I was just in Italy last year, and you couldn’t even go a day without eating pork,” Hicks-Roof says
Pork makes plants better
People who include pork on their plate also tend to eat more fruits and vegetables, research shows.
“Pork and plants, they work in synergy, and pork brings the flavor that gets people to
eat more bites,” Hicks-Roof says.
Next time you grill a pork chop, add some vegetables to the grill, like radishes, asparagus, onions and peppers, Hicks-Roof says. Or try grilled fruits like nectarines or pineapple.
“If you’re eating Brussels sprouts, try bacon. If you’re having a pizza with pepperoni and sausage, that’s pork. If you’re going to build your own (Korean) bulgogi bowl, that’s pork. Pork has something for everyone," Hicks-Roof says.
Pork: Packed with nutrition
Not only is pork versatile, it’s also a nutritional powerhouse that’s a good value.
A 3-ounce serving of pork has over 20 grams of high-quality protein. “That’s a huge bang for your buck,” Hicks-Roof says.
In addition, pork is a good source of many important micronutrients, including:
• Zinc, selenium and B vitamins, which boost immunity and energy.
• Choline, an important nutrient for all ages to support brain and nervous system health. The American Academy of Pediatrics recognizes choline as vital in pregnancy and early childhood to promote brain development.
• Potassium. Unfortunately, most Americans today don’t consume enough potassium, which is why the U.S. Dietary Guidelines has identified it as a “nutrient of concern.”
Iowa farmers raise high-quality pork
Iowa is the nation’s leader in pork production, and Iowa farmers have generations of experience in caring for pigs and raising high-quality pork.
Because of today’s safe farming practices, the U.S. Department of Agriculture (USDA) has lowered the recommended cooking temperature for pork.
Now, the USDA recommends cooking whole pork cuts to 145 degrees Fahrenheit, followed by 3-minute rest time. This ensures that pork is safe to eat while staying juicy and tender.
In addition, today’s pork has about 16% less fat and 27% saturated fat as compared to
30 years ago.
“Farmers love pork. They eat pork all the time. And they love what they do. They work really hard to create this incredible protein that offers nutrition for (people) around the world,” Hicks-Roof says.
To learn more about how Iowa farmers work to ensure meat quality, food safety and animal well-being, visit www.realfarmersrealfoodrealmeat.com.
Pork + Plants Flavor Wheel
Around the world, pork is a top protein choice. It’s featured in common cultural dishes and is paired with fruits, vegetables and grains. Pork can be an ideal partner with foods that we should eat more of, including vegetables and fruits. Check out the Pork + Plants World of Flavors wheel for inspiration.
Learn more about author Teresa Bjork here.