Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a classic cut of roasted pork loin, where the lean meat is cooked with a thin, flavorful cap of fat. The result is a tender, juicy texture with a savory, slightly sweet flavor from the Maillard reaction on the surface. It's a powerhouse of complete protein, offering over half your daily needs in a 100g serving with virtually no carbohydrates.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its satisfying, savory flavor and tender texture that serves as a perfect canvas for rubs, marinades, and pan sauces. Its versatility makes it a staple for both simple weeknight dinners and celebratory roasts across many cultures.
⚠️ Watch-outs & how to enjoy it better
While nutritious, it can be a source of saturated fat and cholesterol, so those monitoring heart health should practice portion control. To balance the meal, pair it with high-fiber, non-starchy vegetables like roasted broccoli or a vinegar-based slaw to add bulk and nutrients without significant carbs.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Provides essential B vitamins, especially thiamine (B1) and niacin (B3), for energy metabolism.
- Rich in minerals like selenium and phosphorus, important for immune function and bone health.
- Zero carbohydrates, making it suitable for low-carb and ketogenic dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pork loin is anatomically equivalent to the beef ribeye or strip loin, making it the 'steak' of the pig.
Full nutrition (USDA data · scales with serving)
| Water | 57.5 g |
| Energy | 248 kcal |
| Energy | 1038 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 14.7 g |
| Ash | 1.2 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 | 0.99 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 242 mg |
| Potassium, K | 408 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.4 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.99 mg |
| Riboflavin | 0.31 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 93.1 mg |
| Betaine | 3.6 mg |
| Vitamin B-12 | 0.71 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 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 | 5.4 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 | 0.19 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 5.9 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 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 |
| Cholesterol | 82.0 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 | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
FAQ
What's the difference between pork loin and pork tenderloin?
The loin is a larger, wider cut from the back, with a fat cap. The tenderloin is a smaller, very lean, and more tender muscle from beneath the loin.
How do I prevent roasted pork loin from drying out?
Use a meat thermometer to pull it from the oven at an internal temperature of 145°F (63°C), then let it rest for 10 minutes before slicing to allow juices to redistribute.
Is the fat on pork loin healthy to eat?
The fat cap adds significant flavor and moisture during cooking. You can choose to eat it for taste or trim it off before or after cooking to reduce saturated fat intake.
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 2.48 kcal/g · 44% 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: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.