How Many Calories Are in 1 oz of Lean Pork Loin?

December 5, 2025 •

6 min read

One ounce of cooked, lean pork loin can have as few as 41 calories, depending on the specific cut and preparation method. This makes lean pork a valuable and nutrient-dense protein source for anyone monitoring their calorie intake or seeking a heart-healthy meal option.

Quick Summary

The calorie count for 1 ounce of lean pork loin varies by cut and preparation, ranging from roughly 40 to 60 calories. It is a dense source of high-quality protein and essential nutrients, making it a great addition to a balanced diet.

Key Points

Calorie Range: 1 oz of cooked, lean pork loin typically contains between 40 and 60 calories, varying based on the cut and cooking method.
Optimal Lean Cut: Pork tenderloin is the leanest cut, offering the lowest calories per ounce compared to other loin sections.
Rich in Protein: Lean pork loin is an excellent source of high-quality, complete protein, which is beneficial for muscle health and satiety.
Nutrient Dense: In addition to protein, it provides significant amounts of B vitamins, iron, zinc, and selenium.
Cooking Method Impact: To minimize calories, opt for grilling, roasting, or pressure cooking over frying, and use minimal added fats.
Good for Weight Loss: Its high protein content and low-calorie density make it a great meat choice for managing weight by helping you feel full longer.
Prep Method Matters: Weighing meat raw before cooking is recommended for the most consistent calorie tracking due to moisture loss during preparation.

Understanding the Calories in 1 oz of Lean Pork Loin

Pinpointing the exact number of calories in a single ounce of lean pork loin is not a simple, single answer. The final count is influenced by whether the meat is raw or cooked, the specific cut of the loin (such as tenderloin versus top loin), and the cooking method used. Generally, a 1-ounce serving of cooked, lean pork loin will fall within the range of 40 to 60 calories, with tenderloin being one of the leanest options available.

For example, 1 ounce of roasted pork tenderloin (lean only) contains about 41 calories, while 1 ounce of pan-fried top loin might have around 49-55 calories, especially if it includes some fat. Measuring before and after cooking is important, as moisture loss during cooking can concentrate the calories into a smaller final weight.

Nutritional Profile Beyond the Calories

Beyond its calorie content, lean pork loin is an excellent source of several important nutrients. It is praised for its high-quality protein, which is essential for building and repairing muscle tissue, supporting the immune system, and increasing satiety. A 3-ounce cooked serving, for instance, can pack 22-24 grams of protein.

Other notable nutrients in lean pork loin include:

B Vitamins: Especially Thiamin (B1), Niacin (B3), B6, and B12, which are crucial for energy production and overall brain function.
Iron: This mineral helps with healthy blood and oxygen circulation throughout the body.
Zinc: A vital nutrient for a strong immune system and proper wound healing.
Selenium: A powerful antioxidant that helps protect your cells from damage.
Choline: Important for liver and muscle function, and particularly critical for brain development during pregnancy.

Comparison Table: Lean Pork Loin vs. Other Meats

For those comparing protein sources for health and weight management, lean pork loin stands up well against other common meats. Here is a comparison based on a typical 3-ounce cooked serving:


Meat (3-oz Cooked Serving)	Calories	Total Fat (g)	Saturated Fat (g)
Pork Tenderloin (Roasted)	~120	3.0	1.0
Chicken Breast (Roasted, Skinless)	~140	3.1	1.0
Pork Boneless Top Loin Chop (Broiled)	~173	5.2	1.8
Lean Beef Steak (Broiled)	~180	7.0	2.5

As the table shows, a roasted pork tenderloin is comparable to, or even leaner than, a skinless chicken breast, making it a stellar choice for calorie-conscious diets.

Healthy Cooking Methods to Keep Calories Low

The cooking process significantly impacts the final calorie and fat content of your pork loin. To ensure your meal stays lean and healthy, opt for cooking methods that require minimal added fats:

Grilling: A simple rub of herbs and spices is all you need for a flavorful, low-calorie meal. Avoid sugary, high-calorie marinades.
Roasting: Roasting pork loin in the oven with a spray of olive oil and plenty of herbs is a great way to achieve a tender, juicy result without excess fat.
Sautéing/Pan-frying: If you must pan-fry, use a minimal amount of healthy oil or a non-stick spray. Use lean, boneless cuts to limit extra fat.
Instant Pot or Pressure Cooking: This method is excellent for cooking pork loin quickly while retaining moisture and flavor without added fats.

Conclusion

In summary, 1 oz of lean pork loin, particularly a tenderloin cut, typically contains between 40 and 60 calories when cooked. This can vary based on the exact cut and preparation. With its high protein content and rich vitamin and mineral profile, lean pork loin is an excellent addition to a healthy diet and can be a powerful tool for weight management. By choosing lean cuts and using low-fat cooking methods, you can enjoy a nutritious, satisfying meal that supports your health goals. For further nutritional information, exploring a food composition database is recommended, such as the USDA's FoodData Central system.

The Power of Pork: A Nutrient-Rich Protein Source

High-Quality Protein: Lean pork loin is an exceptional source of high-quality protein, crucial for muscle repair, growth, and prolonged satiety.
Nutrient Powerhouse: Packed with essential B vitamins, iron, zinc, and selenium, it provides nutrients vital for energy, immunity, and overall well-being.
Weight Management Friendly: Due to its high protein and low calorie-per-ounce profile, it helps you feel full longer, which is a key advantage for controlling calorie intake.
Heart-Healthy Option: Certain cuts like pork tenderloin are recognized as heart-healthy by organizations like the American Heart Association, fitting well into many balanced diets.
Cooking Matters: The final calorie count is significantly influenced by cooking method, making it important to choose grilling, roasting, or braising over frying.

FAQs

Question: Is there a big calorie difference between raw and cooked lean pork loin? Answer: Yes. Cooked pork loin will have a higher calorie-per-ounce count because moisture and fat are lost during cooking, concentrating the nutrients and calories into a smaller mass. Always weigh meat raw or be consistent with how you track.

Question: How does lean pork loin compare to chicken breast in calories? Answer: Lean pork cuts, particularly the tenderloin, are very similar in calories to skinless chicken breast. A 3-ounce cooked serving of roasted pork tenderloin is around 120 calories, while a similar portion of roasted skinless chicken breast is approximately 140 calories.

Question: What are the leanest cuts of pork to consider? Answer: Pork tenderloin is the leanest cut. Other very lean options include boneless top loin chops, sirloin roast, and boneless top loin roast.

Question: Is pork loin a good option for weight loss? Answer: Yes, lean pork loin is an excellent option for weight loss. Its high protein content helps promote satiety and prevent overeating, while its relatively low-calorie density makes it easy to fit into a calorie-controlled meal plan.

Question: Does the cooking method affect the calorie count of lean pork loin? Answer: Yes, the cooking method can significantly impact the final calorie count. Choosing low-fat preparation methods like grilling, roasting, or pressure cooking will help keep the calorie count low, while frying in oil will add extra calories.

Question: What is a standard serving size for lean pork loin? Answer: A standard cooked serving size is 3 ounces, which is about the size of a deck of cards. This provides a substantial amount of protein for a moderate number of calories.

Question: Are there any heart-healthy lean pork options? Answer: Yes, certain lean cuts like pork tenderloin have been certified by the American Heart Association as heart-healthy, provided they are prepared in a healthy manner. This is due to their low saturated fat content.

Question: Can I use lean pork loin in a low-carb diet? Answer: Absolutely. Lean pork loin is naturally free of carbohydrates, making it an ideal protein choice for low-carb diets such as Keto, Atkins, or Paleo.

Question: How does removing the fat affect the calorie count? Answer: Trimming visible fat from any cut of pork, even lean cuts, will help reduce the overall calorie and fat content. This is a simple step to make your meal even healthier.

Question: What vitamins and minerals are found in lean pork loin? Answer: Lean pork loin is a good source of B vitamins (Thiamin, Niacin, B6, B12), iron, zinc, selenium, phosphorus, and choline, all of which contribute to various bodily functions from energy metabolism to immune support.

Question: How much protein is in 1 oz of cooked lean pork loin? Answer: A single ounce of cooked, lean pork loin is packed with protein. For instance, roasted pork tenderloin contains about 7 grams of protein per ounce.

Question: Does the cut of the loin matter for calories? Answer: Yes, the specific cut of the pork loin matters. The tenderloin is typically the leanest and lowest in calories, while cuts like blade or whole loin with more fat and connective tissue will have higher calorie counts per ounce.

Frequently Asked Questions

Yes. When lean pork loin is cooked, it loses moisture and weight. This concentrates the calories, meaning that an ounce of cooked pork loin will have more calories than an ounce of raw pork loin.

Lean pork loin, especially the tenderloin, is very comparable in calorie count to skinless chicken breast. For example, a 3-ounce cooked serving of roasted pork tenderloin has around 120 calories, similar to a roasted skinless chicken breast.

Pork tenderloin is the leanest cut of pork. Other lean choices include boneless top loin chops, sirloin roast, and boneless top loin roast.

Yes, lean pork loin can support weight loss. Its high protein content promotes satiety, helping to reduce overall food intake, and its low-calorie density makes it a smart protein choice for calorie-controlled diets.

To keep the calorie count low, use cooking methods that require minimal added fat, such as grilling, roasting, or pressure cooking. Using herbs and spices for flavoring is a great, low-calorie alternative to high-fat sauces.

Lean pork loin is a great source of B vitamins (especially B6 and B12), iron, zinc, selenium, phosphorus, and choline. These nutrients are important for energy conversion, immunity, and other vital bodily functions.

For the most accurate calorie tracking, measure your pork loin raw before cooking. While the weight will decrease due to moisture loss, the calorie count remains largely consistent. If tracking cooked, be consistent with your weighing method.

Pork is categorized as a red meat, just like beef, veal, and lamb. However, many lean pork cuts are nutritionally similar to poultry, and some cuts like tenderloin meet the criteria for heart-healthy options.

Yes. When prepared appropriately (without excessive saturated fat or sodium), lean cuts like pork tenderloin can be part of a heart-healthy diet. Some cuts even meet the American Heart Association's criteria for a lean cut of meat.

Yes, trimming the visible fat, especially from fattier cuts or those with a fat cap, can significantly reduce the overall calorie and fat content of your meal.