How Many Calories Are in 5 oz of Lean Pork? Your Nutrition Guide

October 21, 2025 •

4 min read

According to nutrition data, a 5-ounce serving of cooked, roasted pork tenderloin contains approximately 190 to 203 calories, making it a high-protein option for healthy eating. The precise calorie count for 5 oz of lean pork, however, can vary based on the specific cut and cooking method used.

Quick Summary

A 5 oz serving of lean pork offers a high-protein, moderate-calorie meal, but the total depends on the specific cut and cooking method. Roasted tenderloin provides the lowest calorie count, while cuts with more fat will contain more.

Key Points

Calorie Range: A 5 oz portion of cooked, roasted pork tenderloin contains roughly 190 to 203 calories.
Cut Matters: The specific cut of pork is the most significant factor affecting its calorie count; leaner cuts like tenderloin are lowest in calories.
Cooking Method: Grilling, roasting, and air frying are excellent low-calorie cooking methods that reduce fat content.
Nutrient Density: Lean pork is a powerful source of high-quality protein, B vitamins, and essential minerals for a healthy diet.
Preparation Tips: To minimize calories, trim visible fat before cooking and use herbs and spices instead of high-sugar or high-oil sauces.
Raw vs. Cooked: Calorie counts differ between raw and cooked pork because moisture loss during cooking concentrates the energy content.

The Calorie Breakdown for 5 oz of Lean Pork

When considering how many calories are in 5 oz of lean pork, it is essential to understand that not all cuts are created equal. The most accurate way to gauge the calorie content is to identify the specific cut of meat. For example, a pork tenderloin is one of the leanest options available, while a boneless chop with some fat will have a slightly higher count. This variation is primarily due to differences in fat content, as protein and fat are the two main macronutrients in pork.

Key Nutritional Data for 5 oz Servings

The primary macronutrients in a 5 oz serving of lean pork are protein and fat. Carbohydrates are negligible in plain, unprocessed pork. For instance, a 5 oz serving of cooked, roasted pork tenderloin contains a significant amount of protein and a small amount of fat, contributing to its relatively low-calorie total. This combination makes lean pork an excellent choice for building and maintaining muscle mass, as well as promoting satiety during meals.


Nutritional Comparison of 5 oz Lean Pork Cuts (Cooked)	Pork Cut	Approximate Calories	Protein	Fat
Pork Tenderloin (roasted)	190-203	~35-37g	~5g
Center-Cut Pork Chop (boneless)	200-263	~28-36g	~9-11g
Pork Loin (roasted, lean only)	203-236	~32-37g	~5-11g

What Influences the Final Calorie Count?

Beyond the initial cut, several factors can influence the total calories in your 5 oz portion of lean pork.

Cooking Method

The method you use to cook your pork has a significant impact on the final calorie total. Healthy cooking techniques are key to keeping calories low.

Grilling: Cooking pork on a grill allows excess fat to drip away, minimizing calories.
Roasting: Roasting on a rack also helps drain fat and requires little to no added oil, especially when using a lean cut like tenderloin.
Air Frying: Air frying uses hot air to cook food and achieves a crispy texture without the need for large amounts of oil, making it a low-calorie option.
Pan-Searing: If pan-searing, use a nonstick skillet and a small amount of a healthy oil like avocado or olive oil, or even dry-sauté in a skillet with a splash of broth.

Marinades and Sauces

While plain pork is low in carbs, the sauces and glazes used during preparation can quickly add calories and sugar. To maintain a low-calorie meal, consider these alternatives:

Use dry rubs with herbs and spices instead of sugar-based marinades.
Opt for marinades made with vinegar, lemon juice, or low-sodium soy sauce instead of oil-heavy dressings.
Create a pan sauce by deglazing the pan with a splash of wine or broth after cooking, which adds flavor without a lot of calories.

Health Benefits of Choosing Lean Pork

Incorporating lean pork into your diet offers more than just calorie control. It is a nutrient-dense food with several important health benefits.

High-Quality Protein: Lean pork is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth.
Essential Nutrients: It is a rich source of B vitamins (including Thiamin, Niacin, and B12), iron, and zinc, which are vital for metabolism and overall health.
Supports Muscle Mass: The high protein content helps fight sarcopenia, the age-related loss of muscle mass.
Heart Health: Certain lean cuts, like pork tenderloin, meet the criteria for being heart-healthy.
Immune Support: The zinc and selenium in pork are crucial for a healthy immune system.

The Difference Between Raw and Cooked Calories

It is important to note the difference in calorie counts between raw and cooked meat. When pork is cooked, it loses water weight, which concentrates the nutrients and calories. This means a 5 oz portion of raw pork will have fewer calories than a 5 oz portion of cooked pork. Always ensure you are using the correct nutritional data for the state in which your meat is being consumed.

Conclusion

In summary, a 5-ounce portion of lean pork, particularly the tenderloin, is a smart choice for a low-calorie, high-protein meal, containing approximately 190 to 203 calories. The key is selecting a lean cut and using cooking methods like roasting, grilling, or air frying to avoid adding unnecessary fat. By paying attention to the cut, cooking technique, and accompaniments, you can easily enjoy a delicious and healthy meal. For more nutritional information and resources, visit Eat This Much.

Cooking Methods Table


Cooking Method	Added Calories (Estimate)	Fat Content Impact	Best for Which Cuts
Grilling	Very Low	Allows fat to drip off	Chops, Tenderloin
Roasting	Very Low	Low added fat if seasoned lightly	Tenderloin, Loin
Air Frying	Very Low	No added oil needed	Chops, Medallions
Pan-Searing	Moderate	Small amount of added oil needed	Medallions, Thin Chops
Deep Frying	High	Absorbs significant oil	N/A (Avoid for low-cal)

Frequently Asked Questions

Pork tenderloin is typically the lowest in calories. A 5 oz serving of cooked, roasted pork tenderloin contains approximately 190 to 203 calories, making it a very lean option.

Cooking methods that add minimal oil or fat will result in a lower calorie count. Grilling, roasting, or air frying allows fat to drain away, while deep frying adds significant calories.

Yes. A 5 oz portion of raw pork will have a lower calorie count than the same weight of cooked pork because moisture evaporates during cooking, which concentrates the calories and nutrients in the finished product.

Lean pork is an excellent source of high-quality protein and essential nutrients like B vitamins, iron, and zinc. It supports muscle mass and can be part of a heart-healthy diet.

To add flavor without extra calories, use dry rubs with herbs and spices like paprika, garlic powder, onion powder, and black pepper. You can also use marinades based on vinegar, citrus juice, or low-sodium soy sauce.

Yes, absolutely. Because of its high protein content and relatively low-calorie density (especially lean cuts like tenderloin), lean pork is an excellent food for weight management as it promotes satiety.

Yes, lean pork is a superb source of high-quality protein. A 5 oz serving can provide over 30 grams of protein, essential for body functions and muscle health.