Pork, fresh, loin, whole, separable lean only, raw
Whole food · Pork Products
Photo: Wikipedia
This is the lean, boneless center-cut of a fresh pork loin, prized for its mild, subtly sweet flavor and fine-grained, tender texture when cooked properly. It is an exceptionally lean protein source, with virtually no carbohydrates or sugar, making it a staple for high-protein, low-carb diets. Its clean taste acts as a perfect canvas for a wide range of marinades, rubs, and cooking techniques.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love its versatility and mild flavor, which readily absorbs herbs, spices, and sauces from around the world. It's also valued as a lean, affordable alternative to chicken breast or beef tenderloin for healthy weeknight meals.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can easily become dry and tough if overcooked, a common pitfall for home cooks. To counteract this, use a meat thermometer to pull it at 145°F (63°C), brine or marinate it before cooking, and always let it rest after cooking to redistribute juices.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and repair.
- Very low in fat, especially saturated fat, compared to other pork cuts.
- Naturally carbohydrate-free and sugar-free, ideal for ketogenic and diabetic-friendly diets.
- Rich in essential B vitamins, particularly thiamine (B1) and niacin (B3), for energy metabolism.
- Good source of minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork loin is the cut used to make the iconic Japanese dish Tonkatsu, which was adapted from European-style breaded cutlets during the Meiji era.
Full nutrition (USDA data · scales with serving)
| Water | 72.2 g |
| Energy | 143 kcal |
| Energy | 598 kj |
| Protein | 21.4 g |
| Total lipid (fat) | 5.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.99 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 75.6 mg |
| Betaine | 3.5 mg |
| Vitamin B-12 | 0.63 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) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 22.0 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 | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.61 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 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 | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.98 g |
| Isoleucine | 1.0 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.57 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.85 g |
| Tyrosine | 0.75 g |
| Valine | 1.2 g |
| Arginine | 1.3 g |
| Histidine | 0.86 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.0 g |
| Proline | 0.86 g |
| Serine | 0.89 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. Pork loin is a large, wide roast from the back, while tenderloin is a long, narrow strip from underneath the loin. Tenderloin is more tender and cooks faster, but both are very lean.
How do I prevent pork loin from drying out?
Key methods include brining (soaking in saltwater), marinating, searing first then finishing at a lower oven temperature, using a meat thermometer to avoid overcooking, and resting the meat for 5-10 minutes after cooking before slicing.
Is pork loin a red meat?
Nutritionally, pork is classified as red meat. However, when cooked, lean cuts like loin turn a pale color similar to white meat. It's a rich source of iron and B12, like other red meats.
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 1.43 kcal/g · 60% 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.