Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the top of the pork loin, prized for its mild flavor and tender, fine-grained texture when roasted. With a substantial 27g of protein and minimal fat per 100g, it serves as a high-protein, low-carb staple. Its neutral taste makes it a versatile canvas for a wide array of seasonings and sauces.
Calorie split: 66% protein · 0% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and lean, clean flavor that readily absorbs marinades and rubs. It's a go-to for healthy meal prep and classic Sunday roasts, offering satisfying protein without heavy fat.
⚠️ Watch-outs & how to enjoy it better
Its low fat content can lead to dryness if overcooked, which is a common pitfall for home cooks. 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 with a small amount of fat or broth during cooking.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety
- Very low in carbohydrates, making it suitable for keto and low-carb diets
- Rich in B vitamins, particularly thiamine (B1) and niacin (B3), for energy metabolism
- Contains minerals like selenium and phosphorus for immune and bone health
- Low in saturated fat compared to fattier pork cuts like shoulder or belly
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top loin' is essentially the same muscle as the 'New York strip' in beef, but from the pig, making it one of the most tender and prized cuts on the animal.
Full nutrition (USDA data · scales with serving)
| Water | 65.6 g |
| Energy | 173 kcal |
| Energy | 723 kj |
| Protein | 27.2 g |
| Total lipid (fat) | 6.3 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 357 mg |
| Sodium, Na | 47.0 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 35.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.24 mg |
| Niacin | 7.3 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 77.3 mg |
| Betaine | 2.8 mg |
| Vitamin B-12 | 0.55 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 18.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin D3 (cholecalciferol) | 0.40 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 | 1.9 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 | 1.2 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.63 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.14 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.3 g |
| MUFA 18:1 c | 2.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:2 n-6 c,c | 0.52 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 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.05 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 | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 18:1 t | 0.03 g |
| TFA 18:2 t,t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.75 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 | 2.7 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.07 g |
FAQ
Is this the same as pork tenderloin?
No, they are different muscles. The top loin (or loin roast) is larger and comes from the back, while the tenderloin is a smaller, more tender muscle from under the loin. Both are lean, but the tenderloin is more tender and cooks faster.
How do I prevent it from drying out?
The key is to not overcook it. Use a meat thermometer and remove it from the oven when it reaches an internal temperature of 145°F (63°C). Always let it rest for 5-10 minutes before slicing to allow the juices to redistribute.
What is a good marinade for this cut?
Since it's lean, marinades with a bit of acid (like apple cider vinegar or citrus juice), oil, and herbs work well. A simple mix of olive oil, garlic, rosemary, and thyme is a classic. Marinating for 2-4 hours can add flavor and help with moisture.
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 1.73 kcal/g · 63% 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.