Neckbones from pork usually only have a little meat on them, but they can make broths, sauces, and soups taste better. Boiling neck bones the right way can make a cheap main dish, a side dish, or a way to spice up greens, beans, peas, and other vegetables.
Pork neckbones taste best when simmered or slow-cooked. Serve them with veggies or add them to soups, broths and stews for extra flavor and nutrition.
Pork neck bones are a divisive cut of meat. Some swear by their rich meaty flavor for soups and stews. Others avoid them due to concerns over fat sodium, and calories. So should you be eating pork neck bones or staying clear of this bony cut? As a nutritionist, I’m often asked if pork neck bones are good for you. In this article, I’ll take an objective look at the nutrition profile, potential health benefits, and possible downsides of pork neck bones.
What Are Pork Neck Bones?
First, let’s start with what pork neck bones actually are. Pork neck bones come from the cervical vertebrae in a pig’s neck. They consist of the bone itself surrounded by a small amount of fatty meat.
Neck bones are popular for the collagen they provide when simmered in liquid. This collagen breaks down into gelatin resulting in rich thick sauces and gravy. Due to this thickening effect, neck bones are commonly used in soups, stews, beans, braised dishes, and stock.
Nutritional Profile of Pork Neck Bones
Now let’s analyze the nutrition facts of pork neck bones.
A 4 ounce serving provides approximately [1]:
- Calories: 200
- Fat: 13g
- Saturated Fat: 5g
- Cholesterol: 90mg
- Sodium: 150mg
- Protein: 22g
Right off the bat, it’s clear neck bones are high in protein. A 4 ounce serving provides over 40% of the daily recommended value for protein. This makes it comparable to a lean pork chop.
However, over half the calories (65%) come from fat, particularly saturated fat Pork neck bones also contain a sizable dose of cholesterol.
So in terms of nutrients, pork neck bones contain both beneficial protein as well as potentially concerning saturated fat and cholesterol.
Potential Benefits of Pork Neck Bones
Despite some nutritional cautions, here are a few potential health benefits associated with pork neck bones:
Source of Protein
As mentioned, neck bones provide an excellent source of protein. Protein plays vital roles in building muscle mass and repairing tissue and cells throughout the body. The high protein content makes pork neck bones a quality protein source.
Provides Iron
Pork contains heme iron, which has higher bioavailability than non-heme iron from plants. This makes it easier for the body to absorb and utilize. Iron carries oxygen through the blood to support energy.
Collagen Content
The collagen in neck bones may support joint, gut, and skin health when broken down during cooking. The collagen gets converted to gelatin, a protein that contains certain amino acids important for the tissues.
Adds Flavor
Let’s not forget – neck bones impart a wonderfully rich, meaty flavor. A little goes a long way in soups, braises, beans and more.
Economical
Compared to other cuts like loin or tenderloin, neck bones are typically one of the more budget-friendly pork options.
As you can see, when consumed in moderation, pork neck bones may provide certain nutritional and health advantages.
Potential Downsides of Pork Neck Bones
However, there are also some potential downsides to consider:
High in Saturated Fat
Too much saturated fat from any source can negatively impact blood cholesterol levels. The American Heart Association recommends limiting saturated fat intake to no more than 13 grams daily [2]. A single 4 ounce serving of neck bones provides nearly half that amount.
High in Cholesterol
In addition to saturated fat, the cholesterol content is considerable at 90mg per serving. The daily recommended limit for cholesterol is 300mg. Neck bones provide nearly a third of that in one small serving.
Can Contain Added Sodium
Cured pork neck bones likely contain added sodium. Even when buying uncured bones, certain cooking methods can increase the sodium content. Consuming excess sodium has been linked to high blood pressure.
Calorie Density
With 200 calories in just 4 ounces, it’s easy to overeat when it comes to pork neck bones. Effective portion control is important.
As you can see, the potential cons focus around the fat, cholesterol, sodium and calorie density. These deserve consideration.
Tips for Enjoying Pork Neck Bones in a Balanced Diet
Now that we’ve explored the good and the bad, here are some tips for enjoying pork neck bones in balance:
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Choose uncured, unprocessed neck bones and remove skin to lower sodium.
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Use the bones for flavoring, but remove before eating to limit excess fat and cholesterol intake.
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Cook low and slow via braising, stewing, or in a slow cooker to fully extract collagen.
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Pair neck bones with non-starchy vegetables like greens, tomatoes or mushrooms to increase fiber and nutrients.
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Limit portion sizes to 4 ounces or less per serving and enjoy no more than a few times per month.
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Round out meals with healthy whole grains, beans or lentils for plant-based protein and fiber.
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Avoid adding extra salt or other high-sodium ingredients to dishes containing neck bones.
With some savvy menu planning and portion control, pork neck bones can absolutely be part of a healthy, balanced diet. It’s all about smart incorporation.
The Verdict: Are Pork Neck Bones Healthy?
At the end of the day, in moderation, pork neck bones can provide protein, iron, collagen and flavor as part of a varied diet. But their saturated fat, cholesterol and calorie density require caution, especially for those with heart health concerns.
Rather than treating them as a standalone protein, it’s best to use neck bones primarily for flavoring other dishes via soups, braises and stocks. Remove the bones after cooking to reap the benefits of their rich collagen without overdoing the unhealthy elements.
So are pork neck bones healthy? As with most foods, it’s about how often and how much you eat. When enjoyed occasionally and in sensible portions, pork neck bones can absolutely have a place within a balanced, healthy diet.
References:
[1] USDA FoodData Central. Pork, fresh, neck bones, separable lean only, cooked, braised.
[2] American Heart Association. Saturated Fat
Slow Cook Pork Neckbones
Pork neckbones are an affordable ingredient in many traditional comfort food recipes. Neck bones and potatoes pair well with other vegetables, such as carrots and Italian green beans.
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Boiling tougher cuts of meat in liquid is a simple cooking process thats widely used for tenderizing. Simmering the bones over low heat will help break down the collagen, or connective tissue in the meat. It also draws out marrow that contains minerals, such as calcium, according to the U.C. San Diego Health.
The key to getting all the meat off is to slow cook pork neckbones. You can boil neck bones on the stove, but slow cookers keep the temperature more even and keep the heat in better.
Put some oil in the bottom of the slow cooker before you put the pork neck bones in it so that they don’t stick. Universities in Wyoming say that when you add vegetables like potatoes, they cook more slowly than meat when the heat is moist. So put them at the bottom of the pot.
By adding vegetables, the resulting broth will add nutrients to your meal. For example, adding tomatoes and carrots will provide phytochemicals, such as lycopene and carotenoids, notes the U. C. San Diego Health. Plus, the acid in the tomatoes will help tenderize the meat.
Adding some chopped ginger to your broth can also help tenderize the meat from the pork neckbones. There was a study in February 2016 in the Journal of Livestock Science that said ginger rhizome has a strong enzyme that makes tough meat more tender. Additionally, ginger exhibits antioxidant properties.
When youre ready to add the neckbones, rinse them first to remove loose particles, excess cartilage or fat. Fill your slow cooker with water, broth or sauce to no more than two-thirds full.
For the first hour, the University of Wyoming says to cook on high heat so that the food quickly reaches the safest temperature of 135 degrees Fahrenheit. Then, they say to turn the heat down to low and let the temperature rise slowly. The surrounding liquid should maintain a temperature of 180 to 190 degrees F to kill microorganisms.
Read more: 10 Cooking Tips Every Beginner Chef Must Know
While the food is still cooking, add whole herbs and spices instead of ground ones for the best flavor. Pepper, cayenne and Tabasco sauce tend to become bitter when cooked for longer periods of time. Some good herbs to use include garlic, curry, Italian seasoning and coriander.
Slow Cooker Neck Bones & Potatoes – I Heart Recipes
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