Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, broiled cut from the pork loin's leg cap, prized for its tender, fine-grained texture and mild, savory flavor. With an impressive 27.57g of protein and only 4.41g of fat per 100g, it's a powerhouse of lean nutrition. The broiling method gives it a satisfying, lightly caramelized exterior while keeping the interior juicy.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, pork-forward flavor that acts as a perfect canvas for marinades and seasonings. Its natural tenderness and quick cooking time make it a weeknight favorite, bridging the gap between a simple grill and a refined dinner plate.
⚠️ Watch-outs & how to enjoy it better
As a very lean cut, it can dry out quickly if overcooked, leading to a tough texture. Those monitoring sodium intake should be cautious with pre-marinated versions or heavy seasoning rubs. To counteract dryness, marinate briefly in an acidic or enzymatic mixture (like pineapple juice) and avoid cooking past medium doneness (145°F/63°C internal temp).
Key benefits
- Excellent source of complete, high-quality protein
- Very low in carbohydrates and sugars
- Provides essential B vitamins like thiamine and B6
- Rich in minerals such as selenium and phosphorus
- Low-fat cut suitable for calorie-conscious diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'leg cap' is actually the muscle (tensor fasciae latae) that covers the top of the sirloin primal cut, making it a distinct, well-exercised muscle with a unique grain.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 158 kcal |
| Energy | 659 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 4.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 366 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 32.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.39 mg |
| Niacin | 8.2 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 88.4 mg |
| Betaine | 7.1 mg |
| Vitamin B-12 | 0.69 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 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 | 1.4 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 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.88 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.42 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.49 g |
| PUFA 18:2 n-6 c,c | 0.48 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.06 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 |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 81.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
What's the best way to cook it without drying it out?
Use high, dry heat like broiling or grilling for a short time. Let it rest for 5 minutes after cooking to allow juices to redistribute. A quick marinade can also add moisture and flavor.
Is this the same as a pork tenderloin?
No. Pork tenderloin is a different, smaller, and even leaner muscle from the loin. The leg cap steak is a wider, flatter cut with a bit more marbling and a slightly different texture.
How does its nutrition compare to beef sirloin?
Per 100g, this pork cut is typically lower in total fat and calories than beef sirloin, while offering a very similar high level of protein. Both are excellent lean protein choices.
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 1.58 kcal/g · 70% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.