How Many Calories Are in an 8 oz Piece of Pork Loin?

November 13, 2025 •

3 min read

According to nutritional data, an 8 oz portion of lean, raw pork loin contains around 288 calories, but this number can change significantly based on the cut, preparation method, and whether it's cooked or raw. Knowing the precise caloric content is crucial for those monitoring their intake, and a simple change in cooking style or cut can drastically alter the final count.

Quick Summary

The number of calories in an 8 oz pork loin varies depending on the specific cut and cooking method. Factors like trimming fat and preparation with or without added oils influence the final calorie count. Cooked meat typically has more calories by weight than raw because of moisture loss during the cooking process.

Key Points

Calorie Range: An 8 oz piece of pork loin typically contains between 300 and 376 calories, depending on the cut and preparation.
Raw vs. Cooked Weight: The calorie count is higher per ounce in cooked pork than in raw pork because cooking removes water, concentrating the calories.
Lean Cuts Matter: A lean cut like tenderloin has fewer calories per ounce than fattier cuts like a top loin roast.
Cooking Method Impact: Preparing pork loin by roasting, grilling, or air-frying minimizes added calories compared to pan-frying with oil or butter.
Nutrient-Dense Protein: Pork loin is a great source of lean protein and essential nutrients like B vitamins, selenium, phosphorus, and zinc.
Portion Control is Key: To accurately track calories, it is best to weigh your portion after it has been cooked, or account for the moisture loss if weighing raw.

The number of calories in an 8 oz piece of pork loin can vary widely, but a lean, boneless cut typically falls in the range of 300 to 376 calories after cooking. This difference is largely due to the presence of fat and the cooking method used. For individuals watching their calorie intake, understanding these nuances is essential for accurate meal planning.

The Caloric Difference: Raw vs. Cooked Pork Loin

One of the most significant factors affecting the final calorie count is whether the pork is measured raw or cooked. When meat is cooked, it loses a significant amount of water weight, which concentrates the remaining nutrients and calories. For example, an 8 oz raw boneless pork top loin roast contains about 376 calories, while a raw 8 oz tenderloin might contain less, around 272 calories. However, the cooked counterpart of the tenderloin will have a higher calorie density per ounce because moisture has been cooked out.

How Cooking Affects Calorie Density

Moisture Loss: As pork cooks, moisture evaporates, causing the meat to shrink. The total calories remain largely the same, but the concentration per ounce increases. This means an 8 oz cooked portion is nutritionally equivalent to a larger raw portion.
Added Fats: Cooking with oil, butter, or marinades will increase the total calories. Pan-frying, for instance, adds calories from the cooking fat, while roasting without added oil will not.
Trimming Fat: The amount of fat on the pork loin significantly impacts its caloric value. A piece labeled 'separable lean only' will have a lower fat and calorie count than a piece with visible fat still attached. Trimming the excess fat before cooking is an effective way to manage calories.

Calorie Comparison: Different Pork Loin Cuts

Not all pork loin is created equal when it comes to calories. Here is a comparison of different 8 oz cuts to highlight the variations:


Pork Loin Cut	Raw Calories (approx.)	Cooked Calories (approx.)	Key Difference
Tenderloin (Lean)	272	333	Very lean cut; lowest in fat and calories.
Center Loin Chop (Lean only)	288	368-375*	Moderately lean; caloric increase reflects moisture loss.
Top Loin Roast (Lean + Fat)	376	~450*	Higher fat content, leading to a higher overall calorie count.

*Note: Cooked calorie estimations are based on density increases from raw data. Final values will depend on cooking method and fat trimming.

Practical Cooking Tips for Calorie Management

For those aiming for a lower-calorie meal, consider the following preparation methods:

Baking or Roasting: Cooking the pork loin in the oven is one of the healthiest ways, as it typically requires minimal added fat. Use herbs and spices for flavor instead of oily marinades.
Grilling: Grilling is another excellent option that uses no additional fats. The high heat can also render some of the remaining fat, which drips away.
Air-frying: This method provides a crispy finish without needing excessive oil, similar to a standard fryer but with significantly fewer calories.
Sautéing/Pan-frying: If you must pan-fry, use a small amount of non-stick cooking spray instead of oil or butter. Be mindful of how much fat is added during the process, as this can quickly increase the calorie content.

The Broader Nutritional Profile of Pork Loin

Beyond just calories, pork loin offers a rich nutritional profile. It is an excellent source of high-quality protein, which is vital for muscle repair and growth. A typical 8 oz serving can provide a substantial amount of an individual's daily protein needs. Additionally, pork loin is packed with essential vitamins and minerals, including B vitamins (thiamine, niacin, B6, and B12), selenium, phosphorus, and zinc. These nutrients play crucial roles in energy metabolism, nerve function, and immune health. The lean nature of pork loin, particularly the tenderloin, makes it a healthy red meat option, provided it's prepared with low-fat methods.

Conclusion: Making Informed Choices for Health

In summary, the calorie count for an 8 oz piece of pork loin is not a single, fixed number but a range influenced by the cut, raw vs. cooked state, and cooking technique. A lean, raw cut like tenderloin will have the lowest calorie density, while a fattier cut or one cooked with added oils will have more. For the most accurate calorie tracking, always consider the preparation method and whether the fat has been trimmed. By choosing leaner cuts and healthier cooking methods, you can easily incorporate pork loin into a balanced diet, leveraging its high protein and rich nutrient content for optimal health.

Frequently Asked Questions

Cooking pork loin itself does not add calories, but the process of cooking causes the meat to lose water, which increases the calorie density per ounce. Using oil or butter during cooking will add additional calories.

Yes, pork loin can be a very healthy choice for weight loss, particularly lean cuts like tenderloin. It is a high-protein, low-fat meat that can help with satiety, provided it is prepared using low-calorie methods like grilling or roasting without excess fat.

To reduce calories, choose a lean cut of pork loin and trim any visible fat before cooking. Opt for cooking methods like roasting, grilling, or air-frying that don't require added oils or butter.

Pork loin is a broader cut of meat that can contain more fat, while pork tenderloin is a much smaller, leaner, and more delicate cut. The tenderloin is almost always lower in calories due to its minimal fat content.

An 8 oz piece of cooked pork loin is an excellent source of protein. Depending on the cut and cooking, it can contain around 48 to 59 grams of protein.

For consistent calorie tracking, it is recommended to weigh the meat raw. The moisture loss during cooking can cause the weight to decrease significantly, making the cooked weight less reliable for calorie calculations unless you use nutrition data specifically for cooked meat.

Marinades can add extra calories depending on their ingredients. Marinades made with high-sugar ingredients or oils will increase the calorie count, while those with herbs, spices, and low-calorie liquids like lemon juice or vinegar will have minimal impact.