Does pork loin have a lot of calories? A comprehensive guide to its nutritional profile

November 7, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked pork loin is surprisingly lean, with nutrition comparable to a skinless chicken breast. This fact addresses the common query, "Does pork loin have a lot of calories?," and reveals that this popular cut of pork is a much healthier option than many people believe. Properly prepared, it is a nutrient-dense choice for any diet.

Quick Summary

Pork loin is a very lean, high-protein cut of meat with a lower calorie count than many realize. Its nutritional profile, including beneficial vitamins and minerals, makes it a healthy and versatile option. Cooking methods and portion control can further impact its calorie density, fitting easily into a balanced diet.

Key Points

Lean Protein: Pork loin, particularly the tenderloin, is one of the leanest cuts of pork, comparable to skinless chicken breast.
Calorie Efficient: A 3-ounce serving of cooked pork loin is relatively low in calories, making it a suitable option for calorie-conscious diets.
Preparation Matters: Cooking methods like roasting, grilling, or broiling are best for keeping calorie counts low, while frying or fatty sauces add excess calories.
Nutrient-Dense: Pork loin is rich in essential nutrients, including protein, B vitamins (B1, B6, B12), selenium, and zinc.
Versatile Ingredient: This cut is versatile and can be incorporated into many healthy recipes, from simple roasts to stir-fries, without a high caloric cost.
Weight Management: Its high protein content can contribute to satiety, aiding in weight management and muscle maintenance.

The Nutritional Profile of Pork Loin

Contrary to popular belief, not all pork is high in fat and calories. The loin, especially the tenderloin, is one of the leanest cuts available, offering a significant amount of protein with a modest caloric intake. Understanding the specific nutritional content can help you incorporate it into a healthy eating plan.

A typical 3-ounce serving (about 85 grams) of pan-fried boneless pork loin offers approximately 167 calories, with a macronutrient breakdown rich in protein. This makes it an excellent choice for those looking to build or maintain muscle mass while managing calorie intake. The composition of this serving generally includes around 25 grams of protein and 7 grams of fat, with negligible carbohydrates. For even leaner preparation, trimming all visible fat can further reduce the calorie count.

Comparing Pork Loin to Other Meats

To put the calorie count into perspective, it helps to compare pork loin with other common protein sources. This highlights why pork loin is often recommended by dietitians for those watching their calorie intake.


Protein Source	Serving Size	Calories	Protein	Fat
Pork Tenderloin (Roasted)	3 oz (85g)	~122 kcal	~22g	~3g
Pork Loin Chop (Pan-fried)	3 oz (85g)	~167 kcal	~25g	~7g
Skinless Chicken Breast	3 oz (85g)	~139 kcal	~22g	~3g
Beef Ribeye Steak	3 oz (85g)	~200-250+ kcal*	~22g*	~12-18g*
Pork Shoulder (Braised)	3 oz (85g)	~215 kcal	~19g	~16g

*Note: Nutritional values for beef ribeye are general estimates and can vary significantly based on marbling and trimming.

The Importance of Preparation

Just as important as the cut of pork is how it's prepared. Some cooking methods can drastically increase the caloric and fat content. For example, deep-frying a breaded pork chop will add significantly more calories than grilling or roasting a lean loin.

To keep your meal as healthy as possible, consider these methods:

Grilling: A great way to cook pork loin chops or medallions with minimal added fat, using a light seasoning or a healthy, sugar-free marinade.
Roasting: Ideal for a whole pork loin, roasting in the oven with herbs and vegetables allows for flavorful and even cooking without needing much added oil.
Broiling: Similar to grilling, broiling provides a quick and efficient cooking process for smaller cuts like chops.
Air Frying: This method uses hot air to achieve a crispy exterior with very little oil, making it a heart-healthy choice for pork chops or small loin pieces.

More Than Just Protein: Vitamins and Minerals

Beyond its favorable calorie and protein numbers, pork loin is a powerhouse of essential vitamins and minerals that support overall health.

Key nutrients found in pork loin include:

B Vitamins: An excellent source of thiamine (B1), B6, and B12, which are crucial for energy metabolism and maintaining a healthy nervous system.
Selenium: A vital antioxidant that protects cells from damage.
Zinc: Supports the immune system and aids in wound healing.
Phosphorus: Essential for the health of bones and teeth.

Choosing the Right Cut: Loin vs. Tenderloin

While the terms are often used interchangeably, pork loin and pork tenderloin are different cuts with varying nutritional profiles. Pork tenderloin is a long, thin muscle taken from the inner section of the loin and is generally the leanest and most tender cut of pork. The broader pork loin is also very lean but may contain a slightly higher fat content depending on where it's cut from and if it has a fat cap. For those most focused on calorie reduction, the tenderloin is the best choice.

Conclusion: Pork Loin as a Healthy Protein Source

So, does pork loin have a lot of calories? The answer is generally no, especially when compared to fattier cuts of pork and other red meats. When prepared with healthy cooking methods like roasting or grilling, pork loin provides a lean, high-protein, and nutrient-rich addition to any diet. Its versatility and robust nutritional profile make it a smart choice for maintaining a healthy lifestyle, dispelling its old-school reputation as a fatty meat. By making informed choices about the cut and preparation, you can enjoy the flavor and health benefits of pork loin without compromising your dietary goals.

For more information on nutritional values, you can reference the comprehensive databases provided by the USDA and other health organizations.

Frequently Asked Questions

Pork tenderloin is slightly leaner and therefore lower in calories than pork loin. For instance, a 3-ounce serving of roasted pork tenderloin has about 122 calories, while a similar serving of pan-fried pork loin contains roughly 167 calories.

Pork loin is nutritionally comparable to skinless chicken breast in terms of leanness and protein content. Some sources indicate pork tenderloin can be even lower in calories than chicken breast, though chicken breast typically offers a slightly better protein-to-calorie ratio.

The caloric difference is not significant based on boneless vs. bone-in. However, choosing lean cuts and trimming visible fat is the most effective way to reduce calories, regardless of whether a bone is present.

Healthy cooking methods include grilling, roasting, broiling, and air frying, as these require minimal added fat. These techniques preserve the lean nature of the pork loin and add flavor without excessive calories.

Yes, marinades and glazes can add significant calories, especially if they are high in sugar or oil. Choosing low-sugar marinades and using them in moderation is a good strategy for calorie control.

The high protein content in pork loin helps promote a feeling of fullness, or satiety. This can help reduce overall calorie intake and assist with weight management efforts.

In addition to being a rich source of high-quality protein, pork loin is packed with B vitamins (B1, B6, B12), selenium, zinc, and phosphorus, all of which are vital for a variety of bodily functions.