Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top of the pork loin, roasted to a juicy, tender finish with a mild, clean pork flavor. Its fine-grained texture and subtle marbling of fat create a succulent bite without being heavy. Nutritionally, it's a powerhouse of high-quality protein with a moderate calorie count.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its remarkable versatility—it takes on marinades, rubs, and sauces beautifully while remaining tender. Its mild flavor makes it a crowd-pleasing centerpiece for everything from a simple Sunday roast to elegant sliced medallions.
⚠️ Watch-outs & how to enjoy it better
Being a lean cut, it can dry out if overcooked, leading to a tough texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C), let it rest before slicing, or employ moist-heat methods like braising. Those monitoring sodium should be mindful of salty rubs or glazes.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential B vitamins like thiamine (B1) and niacin (B3).
- Rich in minerals such as selenium and phosphorus.
- Leaner than many other pork cuts, supporting balanced nutrition.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top loin' is sometimes called the 'New York chop' when cut into boneless steaks, borrowing a prestigious name from the beef world.
Full nutrition (USDA data · scales with serving)
| Water | 63.8 g |
| Energy | 192 kcal |
| Energy | 805 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 8.8 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 349 mg |
| Sodium, Na | 46.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.23 mg |
| Niacin | 7.1 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.69 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 75.5 mg |
| Betaine | 2.8 mg |
| Vitamin B-12 | 0.58 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 | 20.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 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 | 2.8 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 | 0.10 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.94 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.19 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.2 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.00 g |
| PUFA 18:2 | 0.87 g |
| PUFA 18:2 n-6 c,c | 0.84 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 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 | 0.03 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 | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 18:1 t | 0.05 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 80.0 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 | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.0 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.07 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. The top loin is a larger, wider roast from the back, while the tenderloin is a small, narrow, very tender muscle from beneath the loin. They cook differently.
How do I prevent it from drying out?
Don't overcook it. Use a meat thermometer and remove it at 145°F (63°C). Letting it rest for 10-15 minutes before slicing allows juices to redistribute, ensuring a moist result.
Is this a healthy cut of pork?
Yes, it's one of the leanest pork options available, offering high protein with relatively low fat, especially when trimmed of visible separable fat before 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 1.92 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.