How many calories are in lomo meat?

December 18, 2025 •

4 min read

Lomo meat is a versatile cut, but its calorie count varies significantly depending on the type of animal, preparation, and fat content. A 100-gram serving of lean, cooked beef lomo can contain around 198 calories, while a cured or fatty version might have much more.

Quick Summary

The calorie content of lomo meat depends on the type of meat (beef or pork), preparation method, and whether it is cured or fresh. Leaner cuts offer fewer calories, while cured or dishes like lomo saltado have higher calorie totals due to added fat, carbs, and sauces.

Key Points

Lomo Varies Widely: The calorie count depends entirely on whether it's beef tenderloin, pork loin, cured meat, or part of a full dish.
Lean Beef Lomo is Low-Calorie: A 100-gram serving of cooked, lean beef tenderloin contains approximately 198 calories.
Cured Lomo is Higher in Calories: Cured varieties, like lomo embuchado, are denser in fat and have higher caloric values, with some reaching nearly 300 calories per 100g.
Lomo Saltado Adds Significant Calories: A prepared dish like lomo saltado, with its added sauces, oil, and french fries, can contain over 600 calories per serving.
Preparation is Key: Cooking with excessive oil or serving with high-carb sides significantly increases the final calorie count of any lomo meal.
Check the Source: For cured products or specific dishes, the most accurate nutritional data will come from the packaging or a specific recipe breakdown.

Determining how many calories are in lomo meat is more complex than it first appears, as "lomo" refers to different cuts and preparations across various cultures. The term can mean beef tenderloin in some regions, pork loin in others, or even a spicy Peruvian stir-fry dish called lomo saltado. A precise calorie count hinges on the specific type of lomo and how it is prepared.

Calorie Breakdown for Different Lomo Types

Beef Lomo (Tenderloin)

In many parts of Latin America, "lomo" refers to a cut from the tenderloin, known for its leanness and tenderness. This is often called lomo fino or lomo de res. Because it is a lean cut, its calorie count is relatively moderate.

Raw, lean beef tenderloin: Approximately 148 calories per 100 grams. This is a very lean version with minimal fat content.
Cooked, broiled beef tenderloin: A 100-gram serving can increase to around 198 calories. Cooking methods, especially broiling or grilling without added oils, help retain the low-calorie nature of the cut.
Medium fillet (120g): A typical portion size, such as a 120-gram fillet, contains approximately 180 calories.

Pork Lomo (Pork Loin)

In Spanish cuisine, lomo often refers to pork loin, which can be prepared in various ways, from fresh roasted cuts to cured cold cuts. This variation leads to a wide range of calorie counts.

Fresh pork loin (cooked): A lean, cooked portion of pork loin typically contains between 150 and 180 calories per 100 grams, similar to lean beef.
Cured pork loin (Lomo Embuchado): This is a dried, cured sausage that has a higher fat and salt content. A 100-gram serving has around 295 calories due to the curing process and marbling.
Iberico Lomo: Lomo from the Iberian pig often contains more fat, leading to a higher calorie density. One variety can have about 212 calories per 100 grams.

Lomo Saltado

Lomo saltado is a well-known Peruvian dish featuring stir-fried strips of beef lomo, onions, and tomatoes, served with rice and french fries. The added ingredients significantly increase the calorie count compared to the meat alone.

Restaurant serving: A large plate of lomo saltado can have anywhere from 600 to over 800 calories per serving.
Homemade vs. restaurant: Portions and ingredients vary widely. A restaurant dish may use more oil and larger portions, inflating the calorie total.
Primary calorie sources: In lomo saltado, a significant portion of the calories comes from the oil used for frying, the french fries, and the carbohydrates from the rice.

How Preparation Affects Calories

The final calorie count for any lomo meat is not static. The cooking method and ingredients used play a critical role. For those mindful of calorie intake, these details are paramount.

List of Factors Influencing Lomo Calories

Added fats: Using butter or excessive oil for cooking can dramatically increase the calorie count of a lean cut of lomo.
Sauces and marinades: High-sugar or high-fat sauces can add hundreds of calories to a dish. Simple seasonings are best for a lower-calorie meal.
Accompaniments: What you serve with your lomo is key. French fries and rice, as seen in lomo saltado, are carb-dense and caloric.
Processing: Cured lomo, or lomo embuchado, is typically higher in calories, fat, and sodium than its fresh counterpart due to the preservation process.

Comparison Table: Calories in 100g of Lomo


Type of Lomo	Preparation	Calories (approx.)	Notes
Beef Tenderloin	Cooked, Lean	~198 kcal	A very lean, high-protein cut.
Beef Tenderloin	Raw, Lean	~148 kcal	Lower calories before cooking fats are added.
Pork Loin	Cured (Lomo Embuchado)	~295 kcal	Cured and often fattier, higher in salt.
Pork Loin	Fresh, Cooked	~140-180 kcal	Similar to lean beef when cooked simply.
Iberico Lomo	Cured (Free Range)	~212 kcal	Higher fat marbling adds to the calorie count.
Lomo Saltado	Cooked Dish (per serving)	~600-800+ kcal	Includes rice, french fries, and oil.

Choosing the Right Lomo for Your Dietary Needs

When incorporating lomo into your diet, it's important to select the type and preparation that aligns with your goals. If your aim is low-calorie, fresh, lean beef tenderloin cooked with minimal fat is your best option. For those seeking a richer flavor, cured pork lomo or a prepared dish like lomo saltado can be enjoyed in moderation, acknowledging the higher calorie content. A simple list for mindful consumption includes:

Prioritize lean cuts: Opt for fresh beef or pork lomo, which are naturally lower in fat.
Control cooking fats: Measure oils used for cooking or use healthier methods like grilling, roasting, or air frying.
Mind your sauces: Choose lighter sauces and marinades, or make your own with fresh ingredients to control sugar and fat.
Consider portion size: Be mindful of serving sizes, especially with calorie-dense dishes like lomo saltado.

Conclusion

Ultimately, the question of how many calories are in lomo meat has no single answer. The range is wide, from a lean 148 calories per 100g for raw beef tenderloin to over 800 calories for a restaurant-sized portion of lomo saltado. Understanding the distinctions between beef lomo, pork lomo, and prepared dishes is key to making informed dietary choices. Always consider the cut of meat, the cooking method, and accompanying ingredients to accurately assess your meal's caloric impact. For the most accurate and up-to-date nutritional information, referencing specific product packaging or a reliable nutritional database is recommended.

Frequently Asked Questions

Yes, beef lomo, which often refers to the tenderloin or lomo fino, is considered a very lean cut of meat and is naturally lower in fat and calories than many other cuts.

Cured lomo, or lomo embuchado, typically has more calories because the curing process often concentrates fat and flavor, and the ingredients used can increase the overall caloric density compared to a fresh, lean cut.

The calories in a standard serving of lomo saltado can vary widely, but typically range from 600 to over 800 calories due to the inclusion of french fries, rice, and oil used in the stir-frying process.

A lean, cooked cut of either beef or pork lomo will have a similar calorie count, generally under 200 calories per 100 grams. However, cured pork lomo varieties are typically higher in calories and fat.

Yes, the cooking method significantly affects the calorie content. Grilling or broiling adds very few calories, while frying, especially with ample oil, can substantially increase the fat and calorie count of the final dish.

Yes, lean lomo (fresh beef or pork) can be a healthy part of a balanced diet, as it is a good source of protein. For health-conscious meals, choose lean cuts, and cook them with minimal fat using methods like grilling or roasting.

The primary calorie contributors to a lomo saltado dish are the cooking oil used for stir-frying, and the high-carbohydrate side items like french fries and rice.