Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a classic, lean cut of pork from the loin, specifically the sirloin end, roasted to a tender finish. It offers a mild, savory flavor with a fine, dense texture that's juicy when cooked properly. Nutritionally, it's a powerhouse of high-quality protein with minimal carbohydrates.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, adaptable pork flavor that takes on rubs, marinades, and sauces beautifully. It's a staple for Sunday roasts and holiday meals across many cultures, symbolizing comfort and abundance.
⚠️ Watch-outs & how to enjoy it better
Being a lean cut, it can become dry and tough if overcooked, which is a common pitfall. To counteract this, use a meat thermometer to pull it at 145°F (63°C), let it rest before slicing, and consider brining or basting to lock in moisture.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Provides essential B vitamins like thiamine and B12.
- Contains minerals such as selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'loin' of a pig is anatomically equivalent to the 'backstrap' or 'loin' in beef and lamb, running along the spine and yielding some of the most tender cuts like chops and tenderloin.
Full nutrition (USDA data · scales with serving)
| Water | 59.3 g |
| Energy | 230 kcal |
| Energy | 961 kj |
| Protein | 26.6 g |
| Total lipid (fat) | 12.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 340 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 44.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.64 mg |
| Riboflavin | 0.36 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.75 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 90.7 mg |
| Betaine | 4.4 mg |
| Vitamin B-12 | 0.64 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 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) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 29.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 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 | 4.1 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 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.28 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.7 g |
| MUFA 18:1 c | 4.6 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:2 n-6 c,c | 1.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 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 | 0.05 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.08 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 | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.73 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.0 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.2 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.07 g |
FAQ
What's the difference between sirloin and tenderloin pork?
The sirloin is a larger, leaner roast from the back loin area, while the tenderloin is a smaller, exceptionally tender muscle from underneath the loin. Sirloin is better for roasting whole; tenderloin cooks quickly and is often seared or grilled.
How do I prevent a lean pork roast from drying out?
Key steps include brining the meat beforehand, searing it on all sides before roasting, using a lower oven temperature, basting frequently, and most importantly, using a meat thermometer to avoid overcooking. Always let the roast rest for 10-15 minutes after cooking.
Is this cut suitable for slow cooking or braising?
While possible, it's not the ideal cut. Its low fat and connective tissue content mean it won't break down and become fall-apart tender like a pork shoulder. It's best suited for dry-heat methods like roasting, grilling, or pan-searing.
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 2.30 kcal/g · 46% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.