Minced pork is finely ground pork used in meatballs, dumplings, stir-fries and sauces. Because mincing spreads any surface bacteria through the meat, it needs cooking all the way through, after which it is a safe, protein-rich choice.
Why it's good in pregnancy
A 100 g serving of cooked pork mince gives you around 25 g of protein and is one of the richest meat sources of thiamine, a B vitamin your body uses to turn food into energy. It also supplies zinc for your baby's cell growth and well-absorbed haem iron for your rising blood volume.
Key nutrients
ProteinSupplies complete protein for your baby's muscles, organs and placenta.
B VitaminsPork is exceptionally high in thiamine, with useful B6 and B12 for energy and red blood cells.
ZincSupports cell division and immune function as your baby grows.
IronHaem iron from pork is absorbed more readily than iron from plant foods.
Serving ideas
Pork and ginger meatballs in broth
Stir-fried with green beans and garlic
Bolognese-style sauce with lentils and pasta
Steamed pork and cabbage dumplings
Lettuce wraps with pork, carrot and herbs
Safety
Cook until no pink remains and juices run clear, 71°C (160°F) on a thermometer.
Break the mince up as it browns and keep cooking until every piece is grey-brown with no pink and the juices run clear; a thermometer should read 71°C (160°F). Pork can carry toxoplasma as well as the usual bacteria, so thorough cooking matters more than with a whole cut. Keep raw mince on the bottom shelf of the fridge, use within a day or two of buying, and wash hands, boards and knives after handling. Choose leaner mince (5 to 10 percent fat) if you want to keep saturated fat down.
Common questions
Is minced pork safe to eat in pregnancy?Yes, provided it is cooked all the way through with no pink remaining; mince needs more care than a whole cut because bacteria are mixed throughout.
Can I eat pork dumplings while pregnant?Yes, if they are steamed or fried until the filling is piping hot in the centre; cut one open to check.
Does pork carry toxoplasmosis?Undercooked pork can, which is one reason to cook it thoroughly; proper cooking destroys the parasite.
Did you know?
Pork contains around ten times more thiamine than beef.
Freezing pork for a few days kills toxoplasma, though you still need to cook it through.
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