Pork, fresh, loin, whole, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, protein-packed cut of pork loin, broiled to a golden-brown finish. The cooking method renders the fat, leaving the meat juicy with a firm, satisfying texture and a clean, savory flavor. It's a powerhouse of complete protein, providing over half your daily needs in a single 100g serving with virtually no carbohydrates.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, adaptable flavor that serves as a perfect canvas for marinades, rubs, and sauces. Its lean, tender bite makes it a quick, satisfying weeknight protein that pairs well with almost anything from apples to barbecue.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can dry out quickly if overcooked, leading to a tough, chewy texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C) and let it rest before slicing. It's also a red meat, so those monitoring saturated fat intake or with specific dietary restrictions should enjoy it in moderation as part of a balanced diet.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and growth.
- Very low in carbohydrates, making it suitable for low-carb and ketogenic diets.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3), which support energy metabolism.
- Provides essential minerals like selenium, phosphorus, and zinc.
- Broiling is a dry-heat method that doesn't require added fats for cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is one of the leanest cuts of red meat, with a fat content that can be lower than that of a skinless chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 57.9 g |
| Energy | 242 kcal |
| Energy | 1013 kj |
| Protein | 27.3 g |
| Total lipid (fat) | 13.9 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 423 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 45.3 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.88 mg |
| Riboflavin | 0.32 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 93.9 mg |
| Betaine | 3.6 mg |
| Vitamin B-12 | 0.70 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 | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 53.0 iu |
| Vitamin D (D2 + D3) | 1.3 ug |
| Vitamin D3 (cholecalciferol) | 1.3 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 | 5.2 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 | 0.18 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 6.2 g |
| MUFA 16:1 | 0.42 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 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 |
| Cholesterol | 80.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.34 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.71 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.94 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
How do I prevent broiled pork loin from drying out?
The key is not to overcook it. Use an instant-read thermometer and remove the pork from the heat when the internal temperature reaches 145°F (63°C). Let it rest for 3-5 minutes before slicing; this allows the juices to redistribute throughout the meat.
Is this cut the same as a pork tenderloin?
No. Pork loin is a wider, thicker cut from the back of the pig, often sold with a fat cap. Pork tenderloin is a long, narrow, and very lean muscle from underneath the loin. They cook differently and are not interchangeable in recipes.
What's the best way to add flavor before broiling?
Marinating for at least 30 minutes is ideal. A simple mix of soy sauce, garlic, ginger, and a touch of honey works well. Alternatively, a dry rub with paprika, brown sugar, salt, and pepper creates a delicious crust under the broiler.
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 2.42 kcal/g · 45% 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: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.