How many calories are in 8 ounces of lean pork?

October 25, 2025 •

4 min read

The calorie count for pork, fresh, loin, center loin, separable lean only, raw is 288 per 8 ounces. However, the total number of calories in 8 ounces of lean pork varies significantly depending on the specific cut, cooking method, and whether any separable fat is included. Understanding these distinctions is crucial for accurate nutritional tracking.

Quick Summary

The calorie content of 8 ounces of lean pork varies by cut and preparation. Factors like cooking method and fat trimming impact the final calorie count. Leaner cuts such as tenderloin have fewer calories than fattier, pan-fried chops. This article explores these differences for precise nutritional information.

Key Points

Calorie Range Varies: The calorie count for 8 ounces of lean pork can range from approximately 270 to over 500, depending on the cut and preparation method.
Tenderloin is Leanest: Pork tenderloin is typically the lowest-calorie option among lean pork cuts, with a roasted 8-ounce serving containing around 333 calories.
Cooking Method is Crucial: Pan-frying pork chops can add significant calories compared to baking or grilling due to the addition of fats.
Trim Visible Fat: To minimize calorie intake, always trim any separable fat from the meat before cooking.
Check Ground Pork Ratios: When buying ground pork, opt for higher lean percentages (e.g., 96% lean) for a lower calorie count.
Roasting and Grilling are Best: For calorie-controlled cooking, prefer roasting or grilling over pan-frying to avoid adding extra fats.
Protein is Abundant: Lean pork is an excellent source of high-quality protein, which aids in muscle growth and promotes satiety.

Understanding the Calorie Differences in Lean Pork

The total number of calories in 8 ounces of lean pork is not a single, fixed number due to a variety of factors. The specific cut of pork, the presence of any residual fat, and the method of cooking all play a significant role in the final caloric value. For someone monitoring their intake, understanding these nuances is essential for precise meal planning.

The Importance of the Pork Cut

When we refer to "lean pork," we are generally talking about cuts with a lower fat content. Common lean cuts include tenderloin, certain loin roasts, and sirloin chops. These are often considered the healthiest options due to their favorable protein-to-fat ratio.

Pork Tenderloin: Widely regarded as one of the leanest cuts, 8 ounces of raw pork tenderloin with separable lean and fat contains around 272 calories, according to some nutrition databases. When cooked, such as by roasting, the calorie count can increase slightly, with an 8 oz portion potentially reaching 333 calories. This increase is due to water loss during cooking, concentrating the nutrients.
Pork Loin Chops: An 8-ounce raw, bone-in, separable lean-only center loin chop has about 288 calories. The preparation method heavily influences the final count. For example, a pan-fried 8-ounce pork chop (with lean and fat included) can contain as much as 503 calories, a testament to how added oils and fat during cooking can significantly increase the calorie load.
Ground Lean Pork: For 8 ounces of 96% lean ground pork, the raw calorie count is approximately 274 (137 calories per 4 oz serving). When cooked, this can vary, but it remains a consistently lean option. This is a great choice for dishes where calorie control is a priority.

Cooking Method Matters

The way you prepare your lean pork can drastically change its nutritional profile. A simple broil or bake will yield a far different result than frying.

Best Cooking Methods for Calorie Control:

Grilling or Broiling: These methods use direct heat and don't require added fats, making them ideal for keeping calories low. The fat from the meat is also allowed to drip away.
Roasting: Roasting with little to no added oil is another excellent way to cook pork while retaining its flavor and keeping the calorie count in check.
Braising or Slow-Cooking: While braising might involve some liquid, it can be a lean cooking method if you use a flavorful, low-calorie broth and trim excess fat beforehand.

Cooking Methods That Increase Calories:

Pan-frying: The use of oil or butter in a pan can add hundreds of calories to your meal. This is particularly true if the pork is breaded, which significantly increases carbohydrate and fat content.

Comparison of Different Lean Pork Cuts (8 oz, Cooked)


Lean Pork Cut	Calories (Approx.)	Protein (g)	Fat (g)
Pork Tenderloin (Roasted)	333	59	9
Lean Pork Loin Chop (Broiled/Baked)	276	36	14
Lean Pork Loin (Raw, for Reference)	288	50	8

Note: Calorie and nutrient values can vary based on the exact cut, trimming, and preparation. Data is based on 8 oz servings.

Making a Leaner Choice

To ensure you are getting the leanest possible result, there are several steps you can take:

Choose the right cut: Opt for cuts like pork tenderloin and loin chops. Look for cuts with the least visible marbling and fat.
Trim before cooking: Always trim any visible fat from the cut before you begin preparing it. This simple step can significantly reduce the total calorie count.
Mind your cooking methods: As mentioned, baking, grilling, and broiling are preferable to frying. If you must use oil, measure it carefully to avoid overdoing it.
Cook at home: Restaurant preparations often include butter, oil, and marinades that add hidden calories. Cooking at home gives you complete control over the ingredients.
Check the package: If purchasing ground pork, check the lean-to-fat ratio. Opt for higher percentages like 96% lean for the lowest calorie option.

For more detailed nutritional data on various cuts and preparations of pork, consult the USDA FoodData Central database. The comprehensive information available can help you make the most informed decisions about your dietary intake. USDA FoodData Central

Conclusion

In conclusion, the question of "how many calories are in 8 ounces of lean pork?" does not have one simple answer. The calorie count can range from approximately 270 to over 500, depending heavily on the cut and cooking method. The leanest options, such as roasted pork tenderloin, offer a high-protein, relatively low-calorie meal. For those conscious of their calorie intake, selecting leaner cuts, trimming visible fat, and using low-fat cooking techniques like grilling or roasting are the best strategies to keep the calorie count down while still enjoying the nutritional benefits of pork.

Frequently Asked Questions

An 8-ounce portion of roasted pork tenderloin contains approximately 333 calories.

Different cuts have varying amounts of fat. Leaner cuts like tenderloin have fewer calories than a fattier cut like a pan-fried pork chop, even when both are from the 'lean' category.

Yes, the cooking method significantly impacts the final calorie count. Methods like pan-frying or breading add extra fat and calories, while grilling or baking keeps the calorie count lower.

Yes, lean pork is an excellent source of protein. It contains a high percentage of protein by weight, which is beneficial for muscle repair and satiety.

The calorie count per ounce can change because meat loses water weight during cooking. This concentrates the nutrients, including calories, into a smaller, denser portion.

For the lowest calorie meal, choose the leanest cut, such as tenderloin, trim all visible fat before cooking, and use a low-fat cooking method like grilling or roasting without added oil.

No, not all cuts of pork are considered lean. Cuts like pork belly or certain roasts have a much higher fat content. Always select specific lean cuts like tenderloin, or opt for products labeled with a high lean-to-fat ratio.