Pork, fresh, loin, whole, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a raw, whole cut of pork loin, featuring both the tender lean meat and a thin layer of fat. It has a mild, slightly sweet flavor and a fine-grained, lean texture that becomes juicy when cooked properly. Nutritionally, it's a high-protein, zero-carb option that provides a solid source of energy from its fat content.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love pork loin for its mild, adaptable flavor that readily absorbs marinades and seasonings, making it a blank canvas for culinary creativity. Its lean profile and satisfying texture make it a staple for healthy, hearty meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
The main downside is that it can become dry and tough if overcooked due to its leanness. To counteract this, use a meat thermometer to cook to an internal temperature of 145°F (63°C), and consider brining or marinating beforehand to lock in moisture. Those monitoring saturated fat intake should be mindful of the fat layer, which can be trimmed before cooking.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides B vitamins, especially thiamine (B1) and niacin (B3).
- Rich in minerals like selenium and phosphorus.
- Zero carbohydrates, making it suitable for keto and low-carb diets.
- A versatile base for a wide variety of cooking methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is one of the leanest cuts of pork, with a fat content that can be as low as 3-4% when trimmed, making it leaner than some cuts of beef.
Full nutrition (USDA data · scales with serving)
| Water | 66.9 g |
| Energy | 198 kcal |
| Energy | 828 kj |
| Protein | 19.7 g |
| Total lipid (fat) | 12.6 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 33.2 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.90 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 69.7 mg |
| Betaine | 3.2 mg |
| Vitamin B-12 | 0.53 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) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.04 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 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 | 4.4 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 | 0.16 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 5.1 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 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 | 63.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.89 g |
| Isoleucine | 0.91 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.51 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.68 g |
| Valine | 1.1 g |
| Arginine | 1.2 g |
| Histidine | 0.77 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.0 g |
| Proline | 0.84 g |
| Serine | 0.81 g |
FAQ
What's the difference between pork loin and pork tenderloin?
Pork loin is a larger, wider cut from the back of the pig, while pork tenderloin is a smaller, more tender muscle from the underside. Loin is often sold with a fat cap and is better for roasting whole, while tenderloin is very lean and cooks quickly.
How should I store raw pork loin?
Store it in the coldest part of your refrigerator (below 40°F/4°C) and use within 3-5 days. For longer storage, freeze it in airtight packaging for up to 6 months.
Is pork loin a healthy choice?
Yes, it's a lean, protein-rich meat. The nutritional profile is favorable, especially when the visible fat is trimmed. It's a good source of B vitamins and minerals, and fits well into a balanced diet.
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 1.98 kcal/g · 40% 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.