Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the sirloin end of the pork loin, roasted to a tender, juicy finish with a mild, clean pork flavor. Its texture is firm yet succulent, with minimal marbling, making it a high-protein, low-fat centerpiece. Nutritionally, it's a powerhouse, delivering over 30 grams of protein per 100g with negligible fat and zero carbohydrates.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its lean versatility—it's a blank canvas that absorbs marinades and rubs beautifully, roasting into a tender, sliceable roast perfect for weeknight dinners or elegant gatherings. Its mild flavor and satisfying texture make it a family-friendly staple across many cuisines.
⚠️ Watch-outs & how to enjoy it better
Its very leanness means it can dry out quickly if overcooked, leading to a tough, chalky texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C), let it rest for 10 minutes before slicing, and consider brining or basting with a flavorful liquid like apple cider or broth during cooking.
Key benefits
- Excellent source of complete, high-quality protein.
- Very low in fat, especially saturated fat.
- Carb-free, suitable for ketogenic and low-carb diets.
- Rich in B vitamins like thiamine (B1) and niacin (B3).
- Provides essential minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sirloin end of the pork loin is anatomically equivalent to the top sirloin in beef, making it one of the most tender and prized sections of the loin.
Full nutrition (USDA data · scales with serving)
| Water | 64.1 g |
| Energy | 178 kcal |
| Energy | 743 kj |
| Protein | 30.4 g |
| Total lipid (fat) | 5.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.66 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 311 mg |
| Potassium, K | 408 mg |
| Sodium, Na | 66.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 45.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.72 mg |
| Riboflavin | 0.33 mg |
| Niacin | 8.2 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 99.1 mg |
| Betaine | 3.8 mg |
| Vitamin B-12 | 0.94 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) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 24.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 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 | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.0 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:2 n-6 c,c | 0.72 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.03 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 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 not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.83 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.0 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.11 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. The loin is a large, thick roast from the back; the tenderloin is a long, thin, very tender muscle from under the loin. Loin roasts are larger and benefit from slower roasting, while tenderloins cook quickly.
How do I prevent a boneless pork loin roast from drying out?
Key steps: 1) Brine it in salted water for 1-2 hours. 2) Sear all sides before roasting. 3) Roast at a moderate temperature (325-350°F/165-175°C). 4) Use a meat thermometer and remove it at 145°F (63°C). 5) Let it rest, covered, for 10-15 minutes before slicing.
Is this cut suitable for a low-sodium diet?
Yes, the fresh meat itself is naturally very low in sodium. The sodium content will be determined entirely by any added salt, marinades, or seasonings you use during cooking.
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 1.78 kcal/g · 68% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.