Is pork high in protein?

October 23, 2025 •

2 min read

According to nutrition data, a 100-gram serving of cooked lean pork tenderloin offers approximately 26 grams of high-quality, complete protein, making it an excellent source for a balanced diet. So, is pork high in protein? The simple answer is yes, especially with lean cuts.

Quick Summary

Pork is a protein-rich meat, but its protein and fat content vary significantly depending on the cut. Lean cuts like tenderloin rival chicken breast in protein density, offering all essential amino acids for muscle growth and satiety. Processed pork products, however, are higher in fat and sodium.

Key Points

High-Quality Protein: Lean pork is a complete protein source, providing all nine essential amino acids needed for muscle growth and repair.
Lean Cuts are Best: To maximize protein intake while minimizing fat, choose lean cuts like tenderloin and loin chops, which are comparable to chicken breast.
Rich in Nutrients: Beyond protein, pork is an excellent source of B vitamins (especially Thiamine), zinc, selenium, and iron.
Aids Muscle Maintenance: The high protein content of pork makes it beneficial for athletes, bodybuilders, and aging individuals looking to preserve muscle mass.
Processed vs. Unprocessed: Health risks associated with pork often relate to processed products (bacon, sausage), which are high in fat and sodium, rather than fresh, lean cuts.
Supports Satiety: Eating high-quality protein from pork can help you feel fuller for longer, which is useful for weight management.

The Protein Profile of Pork

Pork is a high-quality protein that contains all nine essential amino acids. The protein and fat content varies by cut. Lean options like tenderloin are high in protein and low in fat, supporting various dietary needs, including muscle building and weight management.

Why High-Quality Protein Matters

High-quality protein from sources like pork provides essential amino acids vital for growth and repair. This is particularly beneficial for those aiming to build or maintain muscle mass, such as athletes and older adults. Protein also helps promote satiety, which can assist in weight management.

A Rich Source of Essential Nutrients

Lean pork is also a good source of several nutrients, including B vitamins like thiamine, B6, and B12, important for energy and metabolism. It also provides minerals such as zinc, selenium, phosphorus, and iron, which support immune function and energy.

Protein Content Comparison: Pork vs. Other Meats


Meat Cut (Cooked, 100g)	Protein Content (g)	Fat Content (g)	Source	Protein Quality	Notes
Lean Pork Tenderloin	~26-30	~3		Complete	Very lean, comparable to chicken breast
Lean Chicken Breast	~30-35	~2		Complete	Widely known for high protein, low fat
Lean Ground Beef	~25	~3		Complete	Protein content similar to lean pork
Fattier Pork Cuts (e.g., Ground Pork)	~25	~20		Complete	Higher fat and calorie content
Bacon	~14	~40		Complete	Processed, very high in fat and sodium

Lean pork cuts are comparable to chicken breast in protein content and have a similar low-fat profile. Choosing the right cut is key depending on your dietary focus.

Choosing and Cooking Lean Pork Cuts

For the most protein with the least fat, select lean pork cuts with minimal visible fat. Recommended cuts include:

Pork Tenderloin
Loin Chops (Center-Cut)
Sirloin Roast
Trimmed Pork Fillet

Healthy cooking methods like baking, grilling, roasting, or pan-frying with minimal fat are recommended. Cook pork to an internal temperature of at least 145°F (63°C) for whole cuts, followed by a three-minute rest.

Potential Considerations: Processed Pork

Processed pork products like bacon, ham, and sausages are often high in salt, unhealthy fats, and preservatives. While fine in moderation, they should not be a primary protein source due to potential health risks associated with frequent consumption.

Conclusion

Lean, unprocessed pork cuts like tenderloin are an excellent source of high-quality protein, comparable to other lean meats. They also provide essential vitamins and minerals. By choosing lean cuts and healthy cooking methods, pork can be a nutritious part of a high-protein diet. Moderation and smart choices are important, especially with processed varieties.

Authoritative Link

For more in-depth nutritional data and health information on pork, refer to the detailed analysis provided by Healthline: Pork 101: Nutrition Facts and Health Effects.

Frequently Asked Questions

Lean cuts like pork tenderloin and center-cut loin chops contain the most protein per serving relative to their fat content. For example, a 100-gram serving of cooked lean pork loin can provide over 30 grams of protein.

Yes, like all animal meats, pork is a complete protein source. This means it contains all nine of the essential amino acids that your body cannot produce on its own.

Lean cuts of pork, such as tenderloin and loin steaks, have a very similar protein content to lean chicken breast, making both excellent choices for a high-protein diet.

While bacon does contain protein, it is also very high in fat, saturated fat, and sodium. Therefore, it is not considered a healthy source of protein and should be consumed in moderation.

The balance of protein and fat in pork depends entirely on the cut. Lean cuts like tenderloin are low in fat, but fattier cuts like pork belly or ground pork have a higher fat content.

Yes, aside from its high-quality protein, pork contains beneficial compounds like creatine and beta-alanine, which support muscle function and can improve exercise performance.

A 100-gram (3.5 ounce) serving of cooked, ground pork contains approximately 25-26 grams of protein, though it will also have a significantly higher fat content than lean cuts.