Pork loin is a lean and versatile cut of meat that can be a nutritious addition to a healthy diet. Many people want to know how many calories are in a serving of pork loin in order to track their calorie and nutrient intake.
The Basics of Pork Loin
Pork loin comes from the back of the pig and runs from the shoulder to the leg. It is a tender cut of meat that is relatively low in fat compared to other cuts of pork. Pork loin can be cooked many ways including roasting, grilling, baking, broiling, and pan frying.
There are a few different names for cuts of pork loin including:
- Center loin roast
- Top loin roast
- Loin chop
- Boneless loin roast
- Boneless top loin chop
The most common ways that pork loin is cut and sold are:
- Bone-in loin roast
- Boneless loin roast
- Bone-in rib chop
- Boneless loin chop
Understanding the different names for cuts of pork loin can help when you are shopping for pork loin or looking at nutrition information.
Nutrients in Pork Loin
Pork loin is a good source of many important nutrients:
- Protein: Pork loin is an excellent source of high-quality protein. Protein provides the building blocks for muscle and helps support strength and energy levels.
- B Vitamins: Pork contains thiamin, niacin, vitamin B6, and vitamin B12. These B vitamins help support energy metabolism and nervous system function.
- Selenium: Pork loin provides selenium, a mineral that acts as an antioxidant to protect cells from damage.
- Phosphorus: Phosphorus helps build strong bones and teeth. It also aids in energy production.
- Zinc: Zinc supports immune system function and wound healing.
- Iron: Pork loin contains heme iron, which is the most easily absorbed form of iron that helps transport oxygen in the blood.
Many cuts of pork loin are lean with less saturated fat compared to other meats if trimmed of visible fat. However, the exact nutrition profile varies slightly depending on the specific cut.
Calories in Boneless, Center Cut Pork Loin
For an 8 ounce piece of boneless, center cut pork loin, roasted:
- Calories: 259
- Fat: 13g
- Saturated fat: 4g
- Protein: 34g
- Carbohydrates: 0g
This nutrition data is for a piece of pork loin with all visible fat trimmed off prior to cooking. The leanest part of the pork loin is the center cut.
Calories in Bone-In Pork Loin Chop
For an 8 ounce bone-in, center cut pork loin chop, roasted:
- Calories: 291
- Fat: 16g
- Saturated fat: 5g
- Protein: 34g
- Carbohydrates: 0g
Bone-in pork chops contain slightly more fat and calories than boneless loin cuts. If consuming bone-in chops, some people prefer to trim off excess fat prior to cooking.
Calories in Pork Tenderloin
Pork tenderloin is an extra lean cut of pork from the loin primal cut. For an 8 ounce piece of pork tenderloin, roasted:
- Calories: 240
- Fat: 12g
- Saturated fat: 4g
- Protein: 34g
- Carbohydrates: 0g
Pork tenderloin contains less fat than other cuts of pork loin, but a similar amount of protein.
Factors Affecting Calorie Content
There are a few factors that can affect the calorie and fat content of pork loin:
- Cut of meat: Different cuts of pork loin have slightly varying fat content.
- Cooking method: Frying pork adds more calories from fat compared to roasting, grilling or baking.
- Portion size: Larger portions contain more calories and fat than smaller 3-4 ounce servings.
- Visible fat: Trimming off excess fat before cooking can reduce calories.
- Enhanced vs natural: “Enhanced” pork with added water, broth or salt can affect nutrition content.
Comparing 8 oz Pork Loin to Other Protein Sources
How does an 8 oz portion of pork loin compare calorie-wise to other protein foods?
| Food | Calories | Fat | Saturated Fat | Protein |
|---|---|---|---|---|
| 8 oz pork loin roast | 259 | 13g | 4g | 34g |
| 8 oz chicken breast | 231 | 8g | 2g | 34g |
| 8 oz salmon fillet | 383 | 28g | 6g | 29g |
| 8 oz 90% lean ground beef | 379 | 26g | 10g | 29g |
Pork loin contains a similar number of calories and protein compared to the same portion of chicken breast. It is lower in calories compared to fatty fish like salmon or higher fat cuts of beef.
Health Benefits of Pork Loin
Eating lean pork loin as part of a healthy diet has many benefits:
- High-quality protein: Pork loin provides plenty of protein to help build and maintain muscle mass.
- Important vitamins and minerals: Pork contains a variety of B-vitamins, zinc, selenium, phosphorus and iron.
- Lean source of meat: Pork loin is a lean cut of meat when visible fat is trimmed.
- Versatile ingredient: Pork loin has a mild flavor that works well in many recipes from salads to soups to sandwiches.
Consuming lean cuts of pork as part of a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds and healthy fats can provide valuable nutrition without excess saturated fat.
Risks of Eating Too Much Pork Loin
While pork loin can be part of a healthy diet, there are some potential downsides to eating too much pork loin or preparing it improperly:
- May contain carcinogens when overcooked or charred
- Higher in cholesterol and saturated fat than plant proteins
- More processed forms may contain added sodium
- Risk of foodborne illness if undercooked
The World Health Organization recommends limiting intake of processed meats like bacon, sausage and deli meats due to an association with increased chronic disease risk. However, fresh cuts of pork like loin are considered lean meat options.
Tips for Cooking Lean Pork Loin
Here are some tips for cooking pork loin:
- Trim excess fat before cooking to reduce calorie and saturated fat intake.
- Use healthy cooking methods like roasting, baking, grilling or broiling.
- Cook pork loin to an internal temperature of at least 145°F to kill any bacteria.
- Avoid charring or overcooking pork, which can produce harmful compounds.
- Combine pork loin with lots of vegetables in stir fries, fajitas or kabobs.
- Enhance flavor with fresh herbs, spices, citrus, vinegar, mustard or low-sodium marinades.
Healthy Portion Sizes of Pork Loin
To keep calories in check, pay attention to portion sizes of pork loin:
- 3-4 ounces is considered one serving
- Limit intake to no more than 3-4 servings per week
- Measure portions to avoid overeating
- Fill half your plate with vegetables and round it out with whole grains
Consuming large portions of any protein foods like pork loin can add excess calories. Keeping appropriate portion sizes helps balance intake.
Substituting Pork Loin in Recipes
Pork loin can easily be swapped for other proteins in recipes:
- Chicken: Replace chicken breast or tenders with pork loin.
- Turkey: Use pork instead of turkey cutlets or ground turkey.
- Beef: Substitute pork loin for sirloin, chuck roast or 95% lean ground beef.
- Fish: Pork pairs well with robust seasonings that complement fish like lemon, herbs and chili powder.
- Tofu: Drained firm or extra firm tofu can work in stir fries or Asian dishes.
- Beans: Use beans or lentils to replace the protein in chili, tacos, pasta dishes and soups.
Getting creative with substitutions can add variety and new flavors to favorite recipes.
Low Calorie Pork Loin Recipes
These recipes use lean cuts of pork loin for a low calorie main dish:
Baked Pork Tenderloin with Apples
Ingredients:
- 1 lb pork tenderloin
- 1 apple, sliced
- 1 tsp olive oil
- 2 Tbsp Dijon mustard
- 1 tsp fresh thyme
- Salt and pepper to taste
Directions:
- Preheat oven to 400°F.
- Coat pork tenderloin with olive oil, mustard, thyme, salt and pepper.
- Place in baking dish and top with apple slices.
- Bake 25-30 minutes until internal temperature reaches 145°F.
Tex Mex Pork and Peppers
Ingredients:
- 1 lb pork loin, cut into strips
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp cumin
- Pinch of cayenne pepper
- 1 Tbsp olive oil
- Juice of 1 lime
- Cilantro for garnish
Directions:
- Heat oil in skillet over medium-high heat.
- Add pork and cook 3-4 minutes until starting to brown.
- Add peppers, onion, garlic and spices. Cook 5 minutes.
- Remove from heat and mix in fresh lime juice.
- Garnish with cilantro.
Rosemary Pork Kebabs
Ingredients:
- 1 lb pork loin, cut into 1 inch cubes
- 1 red onion, cut into chunks
- 1 yellow squash, cut into 1 inch pieces
- 1 zucchini, cut into 1 inch pieces
- 2 Tbsp olive oil
- 2 Tbsp fresh rosemary, chopped
- 1 lemon, juice and zest
- Salt and pepper to taste
Directions:
- In a ziploc bag, mix pork, onion, squash, zucchini with oil, rosemary, lemon juice, salt and pepper. Marinate 30 minutes.
- Thread pork and vegetables onto skewers.
- Grill skewers 8-10 minutes, turning occasionally.
- Squeeze lemon zest over kebabs when cooked through.
Conclusion
An 8 ounce serving of pork loin contains around 250 calories and is an excellent source of lean protein. The exact calorie content depends on the cut, with pork tenderloin being the leanest. Compared to chicken breast, pork loin has a similar number of calories and amount of protein in a typical serving. Pork loin makes a delicious and versatile addition to a healthy diet when eaten in moderation alongside plenty of vegetables, fruits, whole grains and plant proteins.
