The first line of an email my uncle sent a few years ago after moving to West Virginia, which is the second poorest state in the country after Mississippi. At the time, I laughed. I’d never seen pork neck bones in any grocery store I’d ever been to. I didn’t even know you could eat pork neck bones.
Then I moved to New York. Not only am I poor, but so is everyone around me (the projects to the right, unemployed musicians and artists to the left). I was surprised to see that the strange cuts of meat were more common at Bravo, my local grocery store, when I went there for the first time. Goat meat, pork belly, goat meat, beef honeycomb tripe, cow feet, oxtails, beef liver, and pork neck are some of the things that are eaten. I decided to try something new in the kitchen by making pork neck. I remembered that email from a long time ago and I’m naturally curious.
I wish I could tell you it was a more bizarre experience than it was. But pork neck is, well, decidedly normal after you’ve cooked it for two hours. There are notes of brown sugar, cayenne, and salty broth in the meat, which makes it very tender and rich. I turned it into a typical Southern meal by adding cornmeal griddle cakes, fried okra, and pork neck stew on top of a hot griddle cake. I felt like I had a lot of money.
All of this has made me think about food stigmas, what it means to eat “poor,” and how food often goes through the same kind of gentrification that a neighborhood might. Take grits, for example. Grits are unpretentious. They are plentiful, inexpensive, and staple-worthy. Yet you can go to a five-star restaurant and order grits for $40 or $50. Those better be some damn good grits. Some might say that grits isn’t the best example to use because people from all walks of life love them in the South. This is true. On the one hand, there’s the process of taking a common, cheap food, making it look more important by charging a lot for it, and selling it as a commodity.
“Discovering” an out-of-style food item, putting a high price on it, and selling it as a commodity (why am I thinking of Columbus?) is the other type of food gentrification. A few years ago, I read an article about pork belly, which is one of the meats my Bravo sells. The author said that this underrated cut was a hoggy jewel. When you search for “pork belly,” you get recipes like “Pork Belly with Caviar,” which starts with the question, “What could be better than deliciously fatty pork belly and salty, elegant caviar?” Of course, there is something better.
People may think they choose what they eat based on taste or desire, but socioeconomic factors often affect what people choose to eat. If the store where I buy organic chicken breasts doesn’t have pork neck, I won’t choose to eat pork neck. Similarly, if the store doesn’t have organic chicken breasts, I won’t have a choice either. So what makes food “poor” or “passé”? Clearly, it’s not taste, as evidenced by my pork neck stew. Maybe it’s bone or bits, appearance, texture. Or maybe it’s just price.
Poor Richard’s Pork Barrel Politics Following is the only slightly modified recipe from my uncle’s original email.
One to one and a half pounds of pork neck bones (depending on the size of your skillet) ½ cup extra virgin olive oil 1 cup chopped green onions thyme 1/2 tsp. salt (more to taste) 1/2 tsp. or liberal amount ground black pepper Dash red pepper 1/2 tsp. (or more) brown sugar 2 bay leaves 6 cups water.
Wash pork neck bones under running water and brown them in olive oil over medium-high heat, turning frequently. When browned, add green onions, bouillon cube, thyme, salt, pepper, red curry, brown sugar, bay leaves, and water. Cover with a lid and simmer for 2 hours. Stir occasionally and add water as necessary. When meat is tender, remove from bone.
As a nutritionist I’m often asked if various cuts of meat are healthy options. One that comes up frequently is pork neck bones. While not the most glamorous part of the pig, neck bones can add great flavor to soups, stews and more. But what about their nutritional value? Are pork neck bones actually good for you?
In this article, I’ll analyze the nutrition facts on neck bones to determine if they deserve a spot in a balanced diet. Let’s dig in!
First, what exactly are pork neck bones?
Pork neck bones come from the cervical vertebrae of the pig and contain both bone and meat. They tend to be inexpensive, with minimal amounts of meat compared to other pork cuts.
When simmered for extended periods, the meat on neck bones becomes tender and infuses dishes with rich, meaty flavor. This makes them popular in soul food, stews, bean dishes, and stocks.
Selecting meatier neck bones ensures you get more value from this budget-friendly cut. Look for pieces with plenty of meat rather than just protruding bones.
Nutritional Profile of Pork Neck Bones
Now let’s examine the nutrition facts on pork neck bones.
A 3-ounce serving of cooked pork neck bones with bone removed contains:
- 85.5 calories
- 1.2g saturated fat
- 0g carbohydrates
- 0g fiber
- 0g sugar
- 32mg cholesterol
- 15.8g protein
Pork neck bones provide no carbohydrates or fiber, but deliver a solid protein punch. Each serving boasts nearly 16 grams of protein for strong muscles and satiety.
These bones also contain vitamins and minerals:
- Calcium: 19% DV
- Phosphorus: 15% DV
- Zinc: 6% DV
- Selenium: 13% DV
- Potassium: 9% DV
- Iron: 8% DV
- Vitamin B6: 10% DV
- Vitamin B12: 5% DV
So neck bones provide ample amounts of nutrients like calcium, phosphorus, and B vitamins compared to other pork cuts.
Benefits of Pork Neck Bones
What benefits can including pork neck bones in your diet provide? Let’s review some of the top advantages.
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High-quality protein: With nearly 16 grams per serving, neck bones deliver satisfying protein for muscle growth/repair, skin health, and immune support.
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Key minerals: Neck bones contain calcium for bones/teeth, iron for oxygen transport and energy, and phosphorus for bone health.
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Low carbohydrates: With zero carbs or sugar, neck bones fit into low-carb, keto, and diabetic diets. Their protein keeps you feeling full.
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Budget-friendly: As an affordable cut, neck bones help you stretch your grocery budget. A little goes a long way to add big flavor.
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Versatile ingredients: Use neck bones in comforting soups, stews, greens, beans, stocks, and more to impart a tasty, meaty essence.
So neck bones can provide nutritional and economical benefits when incorporated smartly into your eating plan.
Potential Drawbacks of Neck Bones
However, some downsides of pork neck bones to note include:
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High in saturated fat: With 1.2 grams per serving, neck bones are higher in saturated fat than leaner pork cuts. Too much may negatively impact heart health.
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Contains cholesterol: Pork neck bones have 32 milligrams of cholesterol per serving. Individuals with high cholesterol should eat them in moderation.
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Can be tough: Neck bones require slow, moist cooking methods to become tender. Eaten undercooked, they can be chewy and tough on the teeth.
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Risk of bones: Watch for any small bone fragments when eating neck bone meat, especially for kids or elderly.
So monitor your intake of saturated fat and cholesterol if consuming neck bones regularly. With mindful preparation, their advantages can outweigh potential drawbacks.
Healthy Recipes with Pork Neck Bones
Want to work pork neck bones into your diet? Try these nutritious recipe ideas:
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Hearty Pork Neck Bone Soup: Simmer bones with vegetables like carrots, celery, and onions in chicken broth for a nourishing soup.
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Flavorful Pork Neck Bone Chili: Braise neck bones with tomatoes, beans, peppers, spices, and chicken broth for a protein-packed chili.
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Savory Pork Neck Bone & Cabbage Stew: Brown the neck bones, then simmer with cabbage, potatoes, broth, and seasonings for a hearty cold weather meal.
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Smoky Pork Neck Beans: Slow cook neck bones with pinto or navy beans, smoked paprika, onions, garlic, and chicken stock for a richly flavored side dish.
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Asian Pork Neck Bone Congee: Gently simmer neck bones and rice in broth with ginger, scallions, mushrooms, and soy sauce for a comforting rice porridge.
The Verdict on Pork Neck Bones
So, are pork neck bones healthy?
Overall, when consumed in moderation as part of a balanced diet, pork neck bones can provide nutritional benefits. They deliver ample protein, important vitamins and minerals, and lean meat for minimal calories per serving.
However, those with heart disease or high cholesterol should monitor intake due to saturated fat and cholesterol content. As with any food, it’s key to eat pork neck bones in sensible portions as part of an overall nutritious way of eating.
When braised, stewed, or simmered for extended periods, neck bones become fork-tender and lend incredible flavor. So don’t be afraid to incorporate this budget-friendly cut into soups, stews, beans, greens, and more for a tasty nutrition boost!
How to make tender pork neck bones for beginners
FAQ
Are pork neck bones safe to eat?
Are pork neck bones high in cholesterol?
Is a neck bone good for you?
Is pork neck bone good?
Should you eat pork neck bones?
Neck bones, like any other meat, are best eaten in the context of a balanced diet. If eaten in moderation and bought from respectable producers that prioritize health over industrialization, then they have even more nutrients and can be considered a good addition to your diet. Some important minerals in pork neck bones include [ * ].
What type of meat is good for bones?
However, the type of meat that is best for the bones depends on the cooking method and cut of the meat. Lean meats such as chicken and fish are good options for bone health. Additionally, lean red meats such as beef and pork can also be beneficial for bones if cooked using healthy methods such as grilling or roasting.
Are pork neck bones tender?
Pork neck bones have great flavor, and if cooked right, can be as tender as slow cooked ribs. You can simmer, bake, or slow cook pork neck bones. If you can’t find pork neck bones at your regular supermarket, try a Chinese or Korean market
What are pork neck bones used for?
They are commonly used in Southern cuisine, especially in soul food recipes. Pork neck bones are known for being flavorful and become tender and succulent when slow-cooked. The meat around the bones is well-marbled, adding to the overall richness of the dish.