Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top of the pork loin, cooked by slow simmering in liquid. The braising process yields a tender, succulent texture with a mild, clean pork flavor that readily absorbs seasonings. It's a powerhouse of protein with minimal fat and virtually no carbohydrates.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and lean canvas; it takes on the flavors of any sauce or marinade beautifully, from savory to sweet. It's a staple for quick, healthy weeknight meals and is culturally central in dishes ranging from American smothered chops to Asian braised pork.
⚠️ Watch-outs & how to enjoy it better
As an extremely lean cut, it can become dry and tough if overcooked, which is a common pitfall. To counteract this, always use a moist-heat cooking method like braising, and consider marinating beforehand to add flavor and moisture. Those monitoring sodium intake should be mindful of added sauces or broths used in cooking.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat, especially saturated fat.
- Zero carbohydrates, making it suitable for low-carb diets.
- Provides essential B vitamins like thiamin and niacin.
- Contains minerals such as selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is so lean that the USDA classifies it as a 'extra lean' meat, containing less fat per serving than a skinless chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 170 kcal |
| Energy | 709 kj |
| Protein | 30.5 g |
| Total lipid (fat) | 4.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.91 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 269 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 42.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.24 mg |
| Niacin | 10.3 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 105 mg |
| Betaine | 4.1 mg |
| Vitamin B-12 | 0.66 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) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 36.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 ug |
| Vitamin K (phylloquinone) | 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 | 1.7 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 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.55 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:2 n-6 c,c | 0.47 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 | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 71.0 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 | 0.84 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 | 2.9 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.11 g |
FAQ
How is this different from pork tenderloin?
Pork loin is a larger, wider cut from the back, while tenderloin is a smaller, narrower muscle from underneath. Loin is slightly fattier and more forgiving, while tenderloin is the most tender cut but cooks very quickly.
What does 'braised' mean for this cut?
Braising is a two-step cooking method: first searing the meat in a hot pan to develop flavor, then simmering it slowly in a small amount of liquid (like broth, wine, or sauce) in a covered pot. This makes lean cuts tender and infuses them with flavor.
Can I grill this cut?
Yes, but with caution. Because it's boneless and lean, it can dry out quickly. If grilling, use high heat for a short time, don't overcook, and let it rest thoroughly after cooking. A marinade is highly recommended.
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 1.70 kcal/g · 72% 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.