How many calories are in 1 lb of lean pork? A comprehensive guide

December 19, 2025 •

4 min read

Did you know that pork is the most widely consumed red meat in the world? For those counting calories, understanding the nutritional value of lean cuts is crucial for managing dietary intake and supporting a healthy lifestyle. This article demystifies the calorie content of lean pork, breaking down the numbers by specific cut and cooking method.

Quick Summary

The number of calories in 1 lb of lean pork varies significantly depending on the cut and whether it is raw or cooked. The calorie density increases during cooking as water is lost, concentrating the nutrients and energy. Leaner options like pork tenderloin offer fewer calories than slightly fattier lean cuts such as pork loin or chops.

Key Points

Tenderloin is Leanest: Pork tenderloin is typically the lowest-calorie lean pork cut, containing about 494 raw calories per pound.
Cooking Concentrates Calories: The calorie density of pork increases significantly during cooking because moisture evaporates, while the total calories remain the same.
Raw vs. Cooked Weight: Do not use calorie information based on raw weight for a cooked portion. A 1 lb raw piece of meat will weigh less and have a higher calorie concentration per ounce when cooked.
Pork Loin vs. Tenderloin: While both are lean, pork loin has a slightly higher calorie count per pound than tenderloin, with approximately 649 raw calories.
Cooking Method Matters: Frying pork adds extra fat and calories, while methods like roasting, grilling, or baking on a rack are healthier alternatives.
Lean Pork is Nutrient-Dense: Beyond calories, lean pork is a great source of high-quality protein, B-vitamins, and essential minerals like zinc and selenium.

Understanding the Calories in 1 lb of Lean Pork

When calculating the calories in a pound of lean pork, there isn't one single answer. The final number is influenced by two primary factors: the specific cut of pork and whether the weight is measured raw or after cooking. Lean cuts, such as tenderloin and loin, are naturally lower in fat and therefore contain fewer calories than fattier cuts like belly or ribs. However, it is essential to account for the impact of cooking, which removes moisture and increases the calorie density per ounce of the final product.

The Impact of Cooking on Calorie Density

A common mistake is to assume a 1 lb portion remains 1 lb after cooking. As meat is cooked, it loses water weight, a process known as moisture loss. On average, meat can lose about 25% of its mass during cooking. While the total calories in the original raw piece of meat remain the same, they become more concentrated in the smaller, cooked piece. For instance, a 1 lb (16 oz) raw pork loin might cook down to 12 oz. The calorie count for the original 16 oz is now contained within that 12 oz cooked portion, meaning a 1 oz serving of cooked pork has more calories than a 1 oz serving of raw pork.

Calories by Cut: Tenderloin vs. Loin

Among the leanest pork options, the tenderloin and the loin are popular choices for calorie-conscious consumers. Their calorie content differs due to slight variations in fat composition. The tenderloin is typically the leanest cut of all.

Pork Tenderloin: Based on USDA data, 1 lb of raw, separable lean-only pork tenderloin contains approximately 494 calories. After accounting for about 25% water loss during cooking, the same portion of cooked tenderloin would have about 659 calories per pound. Pork tenderloin is not only one of the leanest cuts but is also known for its tender texture.
Pork Loin: A slightly less lean but still very healthy cut is the pork loin. One pound of raw, separable lean-only pork loin contains approximately 649 calories. Cooked, this would translate to about 865 calories per pound. When selecting a pork loin, you can further reduce the fat content by trimming any visible fat before cooking.

Nutritional Benefits of Lean Pork

Beyond just the calorie count, lean pork is a nutrient-dense food packed with essential vitamins and minerals. A balanced diet can certainly include lean pork, which offers more than just protein. Key nutrients found in lean pork include:

Protein: An excellent source of high-quality protein, which is vital for building and maintaining muscle mass.
B-vitamins: Particularly rich in thiamine (B1), as well as niacin (B3), riboflavin (B2), and B6.
Vitamin B12: Important for nerve function and red blood cell formation, and found almost exclusively in animal products.
Minerals: A good source of selenium, zinc, and phosphorus.

Calorie Comparison of Lean Pork Cuts

This table provides a quick comparison of the calorie and fat content for different lean pork cuts, both raw and estimated cooked, to help you visualize the differences. Cooked calorie values are estimated assuming a 25% water weight loss.


Lean Pork Cut	Raw Calories (per 1 lb)	Raw Fat (per 1 lb)	Estimated Cooked Calories (per 1 lb)	Raw Protein (per 1 lb)
Pork Tenderloin (lean only)	494 kcal	9.8g	~659 kcal	95g
Pork Loin (lean only)	649 kcal	25.7g	~865 kcal	97.2g
Pork Leg (lean only)	617 kcal	24.6g (approx)	~823 kcal	95g (approx)
Pork Center Loin Chop	~816 kcal (raw)*	~33.1g (raw)*	~1088 kcal	120g (approx)

*Note: Calorie and fat data for raw center loin chop calculated by multiplying the 3oz cooked values (153 kcal, 6.2g fat) by 1.33 (to get raw 3oz value) and then multiplying by 5.33 (to get 16oz value).

The Role of Cooking Method

While the cut is the first variable, the cooking method is the second major influencer on the final calorie count. For example, pan-frying with oil will add significant calories and fat to your meal compared to roasting or grilling. The National Pork Board suggests grilling, broiling, or roasting on a rack to allow fat to drip away, minimizing additional calories. Choosing a cooking method that requires little to no added fat is the best way to maintain the low-calorie profile of a lean pork cut.

Conclusion

The number of calories in 1 lb of lean pork is not a fixed number, but rather a variable that depends on the specific cut and how it's prepared. By choosing the leanest cuts, such as pork tenderloin, and employing low-fat cooking methods, you can enjoy a protein-rich meal with a manageable calorie count. Always remember that cooking concentrates calories as water is lost, so account for this difference when tracking your intake. Understanding these factors allows for smarter, healthier meal planning, proving that lean pork can be a fantastic and nutritious addition to any diet. For further nutritional details on pork and health, you can consult authoritative resources like the National Institutes of Health.

Frequently Asked Questions

Pork tenderloin is widely considered the leanest cut and contains the lowest number of calories, with about 494 raw calories per pound.

Cooking causes meat to lose water, which concentrates the calories and nutrients in the remaining weight. For example, a 16 oz raw tenderloin with 494 calories might weigh 12 oz cooked, making each ounce of the cooked meat more calorie-dense.

Yes, lean ground pork often has a higher fat content than extremely lean whole cuts like tenderloin, resulting in a higher calorie count. Always check the packaging for specific fat percentages.

To keep your meal low in calories, use cooking methods that don't require added fats, such as grilling, roasting, or broiling on a rack. This allows any excess fat to drip away during the process.

The calorie count depends on the cut. A 3-ounce cooked serving of pork tenderloin contains approximately 120 calories, while a 3-ounce cooked serving of pork loin roast is closer to 147 calories.

For the most accurate calorie tracking, you should measure your meat raw. If you must use cooked weight, be aware that the calorie density is higher and adjust your calculations accordingly based on the expected water loss.

Yes, lean pork can be a valuable part of a weight loss diet. It is an excellent source of protein, which promotes satiety and supports muscle maintenance, both important factors for weight management.