How many calories are in a boneless pork loin?

December 5, 2025 •

3 min read

Boneless pork loin is a remarkably lean and versatile cut of meat, often compared favorably to skinless chicken breast for its low-fat, high-protein content. A cooked, boneless pork loin can contain as few as 170 calories in a 3-ounce serving, making it a healthy option for many diets. However, the exact calorie count can vary depending on factors like cooking method and portion size.

Quick Summary

The number of calories in a boneless pork loin depends on preparation, portion size, and trim. Leaner cuts contain fewer calories, with cooking methods like roasting or grilling adding minimal calories. Understanding these factors helps accurately count calories for balanced meals.

Key Points

Low Calorie Count: A standard 3-ounce serving of cooked, boneless pork loin contains approximately 170-180 calories, making it a lean and healthy protein option.
Cooking Method Matters: The calorie count is significantly influenced by the cooking method; roasting and grilling add minimal calories, while pan-frying can increase them due to added fats.
High in Protein: Pork loin is an excellent source of protein, with a 3-ounce serving providing around 22-24 grams, which supports muscle health and provides satiety.
Rich in B Vitamins: It is a good source of B vitamins, including thiamin, niacin, and B6, which are important for energy metabolism and brain function.
Fat Trimming Reduces Calories: Removing visible fat from the cut before cooking is a simple way to reduce the overall fat and calorie content of your meal.
Heart-Healthy Option: As a lean protein, boneless pork loin can be a heart-healthy choice when prepared with low-fat methods.
Versatile for Healthy Recipes: The mild flavor and lean nature of pork loin make it highly versatile for various healthy recipes, from slow-cooked meals to quick stir-fries.

Understanding the Calorie Count in Boneless Pork Loin

When assessing the calorie content of boneless pork loin, several factors come into play. A standard 3-ounce (approximately 85-gram) serving of cooked, lean-only boneless pork loin can be as low as 170-180 calories. This makes it a great choice for those monitoring their caloric intake. The primary contributors to the overall calories are protein and fat, with lean cuts naturally having less fat and, therefore, fewer calories. Cooking methods and whether any excess fat is trimmed also significantly influence the final nutritional profile.

The Role of Protein and Fat

Pork loin is an excellent source of high-quality protein, which is essential for muscle maintenance and repair. A cooked 3-ounce serving can provide 22–24 grams of protein. Protein is key for satiety, helping you feel full and satisfied, which is beneficial for weight management. The amount of fat in the cut is the other major caloric factor. Choosing a lean cut and trimming visible fat can dramatically reduce the calorie count, making it a heart-healthy option.

How Different Cooking Methods Affect Calories

The way you prepare your boneless pork loin has a direct impact on its caloric density. For example, pan-frying with oil adds significantly more calories than roasting or slow-cooking. When pork is cooked, it loses moisture, which concentrates the protein and fat content in the remaining mass, meaning a 100-gram serving of cooked pork has more calories than 100 grams of raw pork.

Here are some common cooking methods and their effect on calories:

Roasting: Roasting with minimal added fats, such as olive oil spray, is an excellent low-calorie cooking method. The calorie count will remain relatively close to the base nutritional value of the meat. A 3-ounce roasted portion is typically around 140-150 calories.
Grilling: Similar to roasting, grilling requires little to no added fats, preserving the lean nature of the pork loin. This is another heart-healthy and low-calorie preparation.
Pan-Frying: This method can add a substantial number of calories due to the oil used for cooking. A 3-ounce pan-fried pork loin chop can have around 167 calories, with a higher percentage from fat compared to roasted versions.
Slow-Cooking: For recipes like a slow-cooked pork loin with sauces, the overall calorie count will depend on the ingredients in the sauce. A simple preparation with spices and unsweetened juices can keep the calorie count low.

Calorie Comparison Table: Boneless Pork Loin vs. Other Meats

To put the nutritional value of boneless pork loin into perspective, here's a comparison with other popular lean proteins (approximate values per 3-ounce cooked serving):


Meat (3 oz, cooked)	Approximate Calories	Approximate Protein (g)	Approximate Fat (g)
Boneless Pork Loin	170	22	9
Skinless Chicken Breast	140-150	26	3
Lean Ground Beef (90%)	180-200	22	10
Salmon	175	22	11
Cod	90	20	0.6

Note: These values can vary based on specific cuts and preparation.

Best Practices for Calorie Control

For those focused on weight management, controlling the calorie count of your pork loin meals is straightforward. Always begin with a lean, boneless cut and trim any visible excess fat. Opt for low-fat cooking methods like roasting, grilling, or baking instead of frying. When adding flavor, use herbs, spices, and low-calorie marinades instead of high-fat sauces or heavy glazes. Pairing your pork loin with a large portion of non-starchy vegetables can create a satisfying and low-calorie meal.

Nutritional Benefits Beyond Calories

Beyond its lean profile, boneless pork loin offers several other nutritional benefits. It is a good source of B vitamins, including thiamin, niacin, riboflavin, and B6, which are crucial for energy metabolism and overall well-being. It also provides essential minerals like selenium, zinc, and potassium. These nutrients support immune function, muscle health, and nerve function. For more detailed nutritional information on various cuts of pork, the USDA's food database is an excellent resource.

Conclusion

A boneless pork loin is an excellent, protein-rich, and relatively low-calorie choice, typically falling between 170-180 calories per 3-ounce cooked serving. This makes it a great option for health-conscious individuals. By paying attention to the specific cut, trimming excess fat, and choosing low-fat cooking methods like roasting or grilling, you can keep the calorie count in check. Its impressive nutrient profile, packed with protein and essential vitamins, solidifies its place as a staple in a healthy, balanced diet. The versatility of pork loin allows for many delicious, low-calorie meal options, proving that healthy eating doesn't have to sacrifice flavor.

Frequently Asked Questions

Yes, boneless pork loin is considered one of the leanest cuts of pork, often compared to skinless chicken breast. A 3-ounce serving from a lean cut is relatively low in fat and high in protein.

Cooking methods affect calories primarily by what is added during the process. Roasting, grilling, or baking without a lot of added oil or fatty sauces will keep the calories low. Frying the meat in oil will increase the total calories and fat content.

Yes, trimming visible excess fat from a boneless pork loin before cooking is an effective way to reduce both the total fat and calorie count of the meal.

Pork loin is generally leaner than many cuts of beef. Lean pork loin compares favorably to lean beef in terms of calories, often having a lower calorie and fat count than many beef cuts.

A standard serving size for boneless pork loin, recommended for calorie and nutrient tracking, is 3 to 4 ounces after cooking. This portion size provides a significant amount of protein with a manageable calorie load.

As pork loin cooks, it loses moisture, which concentrates the remaining nutrients, including protein and fat. This means a cooked portion of a certain weight will have a higher caloric density than the same weight of raw pork.

Yes, absolutely. Because of its lean nature and high protein content, boneless pork loin can be an excellent addition to a low-calorie diet. Preparing it with lean cooking methods and mindful portioning is key.