Is Pork Loin Healthier Than Beef? A Detailed Nutritional Breakdown

October 27, 2025 •

4 min read

According to the American Heart Association, some cuts of pork, like pork tenderloin, are certified as 'extra lean' and can be a heart-healthy protein choice. In the perennial debate over which meat is superior for health, the question of is pork loin healthier than beef frequently arises. The answer depends heavily on the specific cut and your personal nutritional goals.

Quick Summary

This article explores the nutritional differences between pork loin and beef, detailing their protein, fat, vitamin, and mineral content. The comparison reveals which meat may be better depending on your health goals, such as managing cholesterol or increasing iron intake. It also highlights the importance of choosing lean cuts and proper cooking methods.

Key Points

Lean Cuts are Key: The leanest cuts, such as pork tenderloin, have significantly less fat and fewer calories than many cuts of beef.
Nutrient Profiles Differ: Pork loin is rich in Thiamin (Vitamin B1) and Selenium, while lean beef is an exceptional source of Heme Iron and Vitamin B12.
Consider Health Goals: Pork loin may be a better choice for weight management due to lower fat content, while lean beef is preferable for addressing iron or B12 deficiencies.
Cooking Method is Critical: Preparation methods like grilling or roasting are healthier than frying and help maintain the nutritional benefits of either meat.
Quality Matters: Grass-fed beef can offer higher levels of beneficial Omega-3s and CLA compared to grain-fed varieties, providing additional health benefits.
Moderation is Essential: Both pork and beef can be part of a healthy diet, provided they are lean, unprocessed cuts and eaten in moderation as part of a balanced meal.

The choice between pork loin and beef is a common dilemma for health-conscious consumers. Both offer high-quality protein, but their nutritional nuances can significantly impact your diet. A deep dive into their macronutrient and micronutrient profiles reveals the key differences and helps determine which is the better choice for your specific needs.

The Macronutrient Face-Off: Protein and Fat

When comparing pork loin to beef, the protein and fat content are critical factors. Pork tenderloin, a cut from the loin, is widely recognized as one of the leanest cuts of meat available, comparable to skinless chicken breast. A 3-ounce serving of roasted pork tenderloin contains approximately 122 calories, 22 grams of protein, and only 3 grams of fat. In contrast, a 3-ounce serving of 90% lean ground beef cooked contains around 174 calories, 21 grams of protein, and 9 grams of fat. The significantly lower fat and calorie count in pork loin makes it a potential advantage for those focused on weight management.

However, it is crucial to note that the fat content of beef varies dramatically by cut. Lean beef options, such as sirloin or flank steak, can have lower saturated fat than fattier cuts like ribeye. Similarly, choosing lean cuts of pork, like tenderloin, is a healthier option than processed pork products like bacon or sausage, which are high in saturated fat and sodium. Therefore, the battle of the macronutrients is not a simple pork vs. beef issue but rather a lean cut vs. lean cut comparison.

Vitamins and Minerals: Where the Micronutrients Shine

Beyond the basic macronutrients, pork and beef differ in their micronutrient offerings. This is where the choice can be tailored to address specific dietary needs.

B-Vitamins and More

Pork: Pork is a powerhouse of B vitamins, especially thiamin (B1). It also provides a substantial amount of selenium, zinc, and other B vitamins like riboflavin (B2), niacin (B3), and vitamin B6. Thiamin is vital for converting food into energy, making pork a great choice for metabolism support.
Beef: Beef excels as a source of vitamin B12 and iron. Vitamin B12 is essential for nerve function and red blood cell production. The iron in beef is 'heme' iron, which is more easily absorbed by the body than the non-heme iron found in plants. This makes lean beef particularly beneficial for individuals with iron deficiencies, such as menstruating women or athletes.

Special Nutritional Benefits

Grass-fed Beef: For those who prioritize sourcing, grass-fed beef offers a unique benefit. It is typically lower in total fat and higher in beneficial omega-3 fatty acids and Conjugated Linoleic Acid (CLA) compared to grain-fed beef. These compounds may offer anti-inflammatory effects and support metabolic health.
Pork and Heart Health: Lean cuts of pork, such as tenderloin, can be part of a heart-healthy diet when consumed in moderation. Its lower saturated fat content compared to some beef cuts makes it a suitable option for those managing their cholesterol levels.

Comparison at a Glance


Feature	Lean Pork Loin (per 3 oz)	Lean Beef (per 3 oz, ground 90/10)
Calories	~122	~174
Protein	~22g	~21g
Total Fat	~3g	~9g
Saturated Fat	~1.2g	~4g
Vitamin B1 (Thiamin)	High Source	Low Source
Vitamin B12	Good Source	Excellent Source
Heme Iron	Good Source	Excellent Source
Zinc	Good Source	Excellent Source

Cooking Methods Matter

Regardless of which meat you choose, the way it is prepared is paramount to its healthiness. Grilling, broiling, and roasting are recommended methods that minimize the need for added fats. These techniques allow the natural flavors of the meat to shine while keeping the calorie and fat content in check. Avoid frying with excessive oil or butter, as this can negate the benefits of a lean cut. Trimming visible fat before cooking is also a simple but effective strategy to reduce calorie and fat intake.

The Verdict: Your Health Goals Decide

There is no single winner in the debate over whether pork loin is healthier than beef. The superior choice depends on your individual nutritional priorities. For weight management and lower overall fat intake, especially saturated fat, a lean cut like pork tenderloin has an edge. It is also an excellent source of thiamin. For those needing a significant boost of highly absorbable heme iron and vitamin B12, lean beef is the more concentrated and effective option. In the end, both can be part of a healthy, balanced diet when consumed in moderation and prepared wisely. The key is to understand the strengths of each and select the option that best supports your personal health journey.

Further reading: For detailed nutritional data on various food items, the USDA's FoodData Central database is an excellent resource, providing comprehensive and reliable information on nutrients in raw and cooked foods. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Pork loin, specifically tenderloin, is typically leaner and lower in calories per serving than most beef cuts. This makes it a slightly better option for those focused on calorie reduction for weight loss.

Lean beef is a more concentrated source of highly absorbable heme iron compared to pork. This is particularly beneficial for athletes or individuals with iron deficiencies.

Pork is notably higher in Thiamin (Vitamin B1), which aids metabolism. However, beef is an excellent source of Vitamin B12, crucial for nerve function and red blood cell production.

No, the healthiness depends on the cut. Lean cuts like pork tenderloin are healthier than fatty beef cuts, but processed pork (bacon, sausage) is often less healthy due to high saturated fat and sodium. Similarly, lean beef cuts can rival lean pork.

Healthier cooking methods include grilling, broiling, roasting, or pan-searing with minimal oil. These methods help reduce the overall fat content of the final dish.

Lean cuts of pork, such as pork tenderloin, generally contain less saturated fat than most cuts of beef. However, some lean beef cuts are comparable to or even leaner than some pork cuts.

Yes, both can be part of a heart-healthy diet. The key is to choose lean, unprocessed cuts, watch portion sizes, and prepare them healthily. Some lean pork cuts are even certified heart-healthy by the American Heart Association.