Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, prized for its mild, clean flavor and a texture that ranges from tender (chops) to succulent (roasts). Nutritionally, it's a powerhouse of complete protein with a moderate fat content that provides juiciness without excessive calories. When cooked properly, it offers a versatile, neutral canvas that readily absorbs marinades and seasonings.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its incredible versatility—it can be pounded thin for quick weeknight chops, slow-roasted for a Sunday dinner, or cubed for stir-fries. Its mild, non-gamey flavor makes it a family-friendly protein that pairs beautifully with everything from apples and sage to garlic and rosemary.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which makes it prone to drying out if overcooked. To counteract this, brine the meat before cooking, use a meat thermometer to pull it at 145°F (63°C), and always let it rest after cooking. Those monitoring saturated fat intake should be mindful of portion sizes, as the fat, while moderate, is still present.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Provides essential B vitamins like thiamine (B1) and niacin (B3) for energy metabolism.
- Rich in minerals such as selenium and phosphorus.
- A leaner red meat option compared to many other cuts.
- Naturally free of carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is so lean that the U.S. Dietary Guidelines once classified it as a 'protein food' in the same category as seafood and poultry, distinct from other red meats.
Full nutrition (USDA data · scales with serving)
| Water | 66.2 g |
| Energy | 211 kcal |
| Energy | 883 kj |
| Protein | 19.9 g |
| Total lipid (fat) | 14.0 g |
| Ash | 0.89 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 384 mg |
| Sodium, Na | 42.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 32.0 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.78 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 54.0 iu |
| Vitamin D (D2 + D3) | 1.4 ug |
| Vitamin D3 (cholecalciferol) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 6.3 g |
| MUFA 16:1 | 0.40 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.10 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.10 g |
| PUFA 20:4 | 0.09 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.90 g |
| Isoleucine | 0.92 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.52 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.68 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.77 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.0 g |
| Proline | 0.85 g |
| Serine | 0.82 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. Pork loin is a large, wide roast or thick chop from the back, with a fat cap. Pork tenderloin is a small, narrow, very lean muscle from underneath the loin, often sold in packages of two.
How do I prevent pork loin chops from becoming tough?
The key is avoiding overcooking. Brine them for 30 minutes, cook quickly over medium-high heat, and use an instant-read thermometer. Remove from heat at 145°F (63°C) and let rest for 5-10 minutes; the internal temperature will rise a few degrees.
Is the fat on pork loin healthy to eat?
The fat cap provides flavor and moisture during cooking. In moderation, it's a source of energy and fat-soluble vitamins. You can trim it before or after cooking based on your dietary preferences.
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 2.11 kcal/g · 38% 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: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.