Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
Whole food · Pork Products
Photo: Wikipedia
This is lean, cooked pork from the leg, loin, and shoulder, trimmed of all visible fat. It has a firm, meaty texture and a mild, savory flavor that readily absorbs seasonings and sauces. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates or fat.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love its incredible versatility—it's a blank canvas for flavors from barbecue to stir-fry—and its satisfying, hearty texture. In many cultures, it's a staple comfort food central to family meals and celebrations.
⚠️ Watch-outs & how to enjoy it better
Being a red meat, it should be consumed in moderation by those monitoring saturated fat intake. To balance, pair it with fiber-rich vegetables and whole grains. Ensure it's cooked to a safe internal temperature (145°F/63°C) to avoid foodborne illness.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3).
- Provides essential minerals like selenium and phosphorus.
- Lean cuts offer high protein with minimal saturated fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork is the most consumed meat worldwide, accounting for about 36% of global meat intake.
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 201 kcal |
| Energy | 839 kj |
| Protein | 27.5 g |
| Total lipid (fat) | 9.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 231 mg |
| Potassium, K | 357 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 44.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.67 mg |
| Riboflavin | 0.31 mg |
| Niacin | 6.5 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 65.2 mg |
| Betaine | 2.5 mg |
| Vitamin B-12 | 0.68 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 31.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin D3 (cholecalciferol) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.11 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.6 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.86 g |
| PUFA 18:2 | 0.74 g |
| PUFA 18:2 n-6 c,c | 0.36 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.74 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.0 g |
| Valine | 1.5 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.04 g |
FAQ
What's the difference between pork loin and pork shoulder?
Loin is a very lean, tender cut from the back, ideal for quick cooking like roasting or grilling. Shoulder (or 'butt') has more connective tissue and fat, making it perfect for slow, moist cooking methods like braising or pulling.
Is this a good cut for a low-fat diet?
Yes, when trimmed of separable fat as specified, it's an excellent lean protein source. A 100g serving provides nearly 28g of protein with only about 9g of total fat.
How can I keep lean pork from drying out when cooking?
Avoid overcooking. Use a meat thermometer to pull it at 145°F (63°C), then let it rest for 3-5 minutes. Marinating or using moist-heat methods like braising also helps retain juiciness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.01 kcal/g · 55% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.