Is Pork Considered High in Fat? A Look at Different Cuts

October 28, 2025 •

4 min read

According to the USDA, modern pork contains 16 percent less fat and 27 percent less saturated fat than it did in 1991. So, is pork considered high in fat? The overall fat content of pork varies dramatically depending on the specific cut and how it is prepared, making it a surprisingly versatile protein source for a healthy diet.

Quick Summary

This guide explains the wide range of fat content across various pork cuts, distinguishing between leaner options and fattier ones. It provides nutritional information and practical advice for incorporating pork into a balanced diet, emphasizing that choice of cut and preparation methods are key to managing fat intake. It clarifies common misconceptions about pork's overall fat level.

Key Points

Pork fat content varies widely: The fat percentage in pork is highly dependent on the specific cut, with options ranging from very lean to high in fat.
Lean cuts like tenderloin are low in fat: Pork tenderloin is a notably lean cut, containing only about 3 grams of fat per 3-ounce serving, comparable to a skinless chicken breast.
Fattier cuts include belly and ribs: Pork belly and ribs are examples of fattier cuts that contain significantly more fat and should be eaten in moderation.
Cooking method is crucial: Preparation techniques like grilling, roasting, and broiling reduce fat content, while frying and using fatty additions increase it.
Processed pork is often high in fat and sodium: Products like sausages and bacon are processed and generally higher in fat and sodium than fresh cuts.
Visible fat can be removed: For many cuts of pork, the majority of the fat is on the surface and can be easily trimmed before cooking to reduce fat intake.
Pork can be part of a healthy diet: By choosing lean cuts and healthy cooking methods, pork can be a valuable source of protein and nutrients within a balanced diet.

The Truth About Pork's Fat Content

For many years, pork has had a reputation as a high-fat meat, but the reality is more nuanced. Thanks to modern farming and butchery techniques, many popular pork cuts are now quite lean. The fat content is not consistent across all types of pork; instead, it is highly dependent on the specific cut, and for some cuts, the visible fat can be easily trimmed away. This makes it possible to enjoy pork while keeping dietary fat intake in check.

Comparing Fat Levels in Popular Pork Cuts

To understand the variance in pork's fat content, it's helpful to look at a few examples, as the difference can be significant. Lean cuts, which often have 'loin' in their name, are excellent for those monitoring their fat intake, while other cuts are better for recipes where higher fat is desired for flavor and texture.

Pork Tenderloin: Widely regarded as one of the leanest cuts of meat available, a 3-ounce cooked serving contains only about 3 grams of total fat. It's comparable to a skinless chicken breast in its low fat content.
Boneless Top Loin Chop: A great option for a low-fat meal, a 3-ounce serving has around 5.2 grams of total fat.
Pork Chop (Center Loin): Still a lean choice, though slightly higher in fat than the top loin, with roughly 6.2 grams per 3-ounce serving.
Pork Ribs: These are a fattier option, with a 3.5-ounce serving containing 12.4 grams of fat.
Ground Pork: The fat content can vary significantly based on the leanness, but a typical 3.5-ounce serving has around 20.8 grams of fat.
Pork Belly: This is the fattiest cut of pork, known for its high-fat marbling. The fat can constitute over half of the weight in some preparations.

The Impact of Cooking Method and Preparation

Beyond the cut itself, how you prepare pork plays a major role in its final fat content. Many recipes that use fattier pork, such as bacon or sausages, contribute significantly more fat to a meal. Choosing preparation methods that don't add fat can make a difference, as can trimming visible fat before cooking.

Healthier Cooking Methods: Grilling, roasting, and broiling allow natural fats to drip away, minimizing the total fat consumed. Pan-broiling in a non-stick skillet with a little broth is another excellent low-fat option.
Fat-heavy Preparations: Frying, especially in additional oil or butter, will significantly increase the fat and calorie count. Processed pork products like sausages and hot dogs also tend to have a much higher fat and sodium content than fresh cuts.

A Comparative Look at Different Meats

Comparing pork to other common meats helps put its fat content into perspective. While beef is often perceived as fattier, the truth is that lean cuts of both can have similar nutritional profiles, and some lean pork cuts are leaner than certain types of chicken with the skin on.


Meat Type (3-ounce cooked serving)	Total Fat (g)	Primary Characteristics	Comparison Context
Pork Tenderloin	~3.0 g	Exceptionally lean, high in protein	Similar to skinless chicken breast
Skinless Chicken Breast	~3.6 g	Low fat, high protein	Slightly more fat than pork tenderloin
Pork Top Loin Chop	~5.2 g	Moderately lean, versatile cut	Less fat than skinless chicken thigh
Lean Ground Beef	~12.0 g	Higher in total fat than most lean pork cuts	Significantly more fat than lean pork cuts
Pork Ribs	~12.4 g	Higher fat content, rich flavor	Comparable in fat to dark meat chicken

The Role of Fat in Your Diet

While it is important to be mindful of total fat intake, especially saturated fat, it's also crucial to remember that fat is a necessary component of a healthy diet. Pork fat, or lard, contains a mix of saturated and unsaturated fats and has even been noted for its nutritional value, particularly from pasture-raised pigs that have access to Vitamin D. The key is moderation and making informed choices about the types and cuts of meat you consume.

Conclusion: A Balanced Perspective on Pork

To conclude, whether pork is considered high in fat depends entirely on the cut and preparation. With lean options like tenderloin having a minimal fat percentage, pork can easily fit into a low-fat or heart-healthy dietary plan. Conversely, fattier cuts and processed products can be high in fat and should be consumed in moderation. By being a savvy shopper and choosing healthier cooking methods, you can enjoy the nutritional benefits of pork, such as its high-quality protein and essential vitamins, without excessive fat intake. Making mindful choices about your food is more important than labeling an entire food group as simply 'high in fat'.

Frequently Asked Questions

Yes, pork tenderloin is one of the leanest cuts of meat available, containing very little fat. A 3-ounce cooked serving has only about 3 grams of total fat.

For a low-fat diet, you should choose lean cuts such as pork tenderloin, boneless top loin chops, and sirloin roasts. Look for cuts with minimal visible fat.

Yes, bacon is a processed pork product that is typically high in fat and sodium. Due to its high fat content, it should be consumed sparingly as part of a healthy diet.

Yes, trimming the visible fat from pork before cooking can significantly reduce the overall fat content of the meal. For many cuts, the fat is on the surface and easy to remove.

The healthiest cooking methods for pork are grilling, roasting, and broiling. These methods allow excess fat to drip away and do not require adding significant amounts of extra oil.

Pork fat, or lard, contains a mix of saturated and unsaturated fats and can be a source of vitamins like Vitamin D, particularly from pasture-raised pigs. Like any fat, it should be consumed in moderation.

The healthiness of pork versus beef depends on the specific cut and preparation. Lean pork cuts can be lower in fat than many cuts of beef, but both can be part of a healthy diet. Both are good sources of protein and various minerals.