What Cut of Pork Has the Least Cholesterol?

October 27, 2025 •

3 min read

According to the USDA, a three-ounce cooked serving of pork tenderloin has only 62 mg of cholesterol, making it the cut of pork that has the least cholesterol. Many people mistakenly believe all pork is high in fat and cholesterol, but choosing the right cut and preparation method can make it a heart-healthy addition to your diet. This guide will help you identify the best choices to support your wellness goals.

Quick Summary

The tenderloin is the leanest cut of pork with the lowest cholesterol content. Understanding how different cuts compare in terms of fat, cholesterol, and nutritional value is key for heart-healthy cooking. Proper preparation techniques, such as trimming visible fat and using lean cooking methods, can further reduce saturated fat and cholesterol levels. Fresh, minimally processed cuts are best for maintaining a balanced diet.

Key Points

Pork Tenderloin is the Leanest: The cut of pork with the least cholesterol and total fat is the tenderloin.
Choose Loin Cuts: Cuts from the loin, such as boneless top loin chops and roasts, are also lean and lower in cholesterol.
Trim Excess Fat: To further reduce fat content, always trim any visible fat from the pork before cooking.
Opt for Healthy Cooking: Cooking methods like grilling, roasting, and broiling are ideal for allowing fat to drain away.
Limit Processed Pork: Cured and processed pork products, like bacon and sausage, contain significantly more fat and sodium.
Read Labels: Look for labels that indicate lean or extra-lean cuts to help guide your choices in the meat aisle.
Select Fresh Cuts: Fresh, minimally processed pork offers better nutritional benefits compared to heavily processed alternatives.

The Crown Jewel of Lean Pork: Pork Tenderloin

When it comes to identifying which cut of pork has the least cholesterol, the pork tenderloin is the undisputed champion. Often compared to a skinless chicken breast due to its leanness, this long, thin strip of meat contains very little visible fat. A three-ounce cooked serving contains approximately 62 mg of cholesterol, making it an excellent choice for a heart-healthy diet. Its mild flavor and tender texture make it a versatile option for quick-cooking methods like roasting, grilling, or searing.

Other Lean Options: Loin Cuts and Chops

Beyond the tenderloin, other cuts from the pork loin, which runs along the pig's back, also offer lower cholesterol and fat content. These include pork loin roasts and center-cut chops. While not as low in fat as the tenderloin, they remain significantly leaner than more marbled or processed alternatives. When selecting pork chops, choosing boneless loin chops or center-cut varieties helps reduce overall fat and cholesterol intake.

Comparing Different Pork Cuts for Cholesterol

To make an informed decision, it's helpful to see how various cuts stack up against each other. The following comparison highlights the nutritional differences based on a 3.5-ounce (100g) cooked serving.


Pork Cut	Approximate Cholesterol (mg)	Approximate Total Fat (g)	Key Characteristics
Tenderloin	79	6.3	Very lean, mild flavor, tender
Loin Chop	85	25	Can be lean, but fat content varies by specific cut
Ham (cured)	53	6	Lower cholesterol, but often high in sodium
Ribs (Spare)	106	14	Higher fat, rich flavor; best in moderation
Sausage (Italian)	85	25.5	High in both fat and sodium

Smart Shopping for Lean Pork

When shopping for low-cholesterol pork, a visual inspection is your best tool. Look for cuts that are light pinkish-red in color with minimal visible fat or marbling. Avoid overly processed pork products like sausages, bacon, and cured ham, which often contain high levels of saturated fat and sodium. For the lowest cholesterol options, always select fresh, unprocessed cuts. Reading the nutritional label can also guide you toward the leanest options, especially when comparing different types of chops or roasts.

Healthy Cooking Methods to Minimize Cholesterol

Even with a lean cut, preparation is crucial for keeping cholesterol in check. Here are some heart-healthy cooking methods:

Grilling: Allows fat to drip away from the meat. Grilling tenderloin or loin chops with a dry rub of herbs and spices adds flavor without excess fat.
Roasting or Baking: Use a rack to elevate the pork, allowing excess fat to drain away. This is an excellent method for larger cuts like pork loin roasts.
Broiling: Similar to grilling, broiling is a quick method that lets fat drain, especially when the meat is placed on a rack.
Stir-Frying: When using lean, cubed pork, stir-fry with a minimal amount of healthy oil, like olive oil, and plenty of vegetables to create a balanced meal.

Conclusion

While all cuts of pork contain cholesterol, the pork tenderloin has the least, making it the best choice for those managing their intake. Opting for lean cuts, avoiding processed versions, and utilizing heart-healthy cooking methods are effective strategies for incorporating pork into a balanced diet. By making mindful choices at the grocery store and in the kitchen, you can enjoy the protein and nutrients pork offers without compromising your health goals. Focusing on fresh, unprocessed cuts like tenderloin and loin is the most impactful step toward reducing your dietary cholesterol from pork. For further information on heart health, consult a reputable source such as the American Heart Association.

Health-Conscious Pork Choices

Pork Tenderloin: This is the leanest cut of pork, with the lowest total fat and cholesterol content, comparable to a skinless chicken breast.
Pork Loin: A larger, yet still lean, cut that can be prepared as chops or a roast.
Center-Cut Chops: Sourced from the lean loin area, these are a better choice than fattier shoulder or rib chops.
Trim Visible Fat: Always trim excess fat from pork before cooking to reduce saturated fat intake.
Avoid Processed Meats: Bacon, sausage, and ham are often high in saturated fat, sodium, and nitrates, and should be limited.
Use Lean Cooking Methods: Grilling, roasting on a rack, and baking allow fat to drain away.
Flavor with Herbs and Spices: Season pork with herbs, spices, and low-fat marinades instead of high-fat sauces or drippings.
Balanced Meals: Pair lean pork cuts with plenty of vegetables and whole grains to create a well-rounded meal.

Frequently Asked Questions

Pork tenderloin is the leaner cut, containing less total fat and cholesterol compared to most pork chops. While center-cut loin chops are a lean option, the tenderloin is consistently the leanest choice.

The cholesterol content of pork varies by cut. Lean pork, like tenderloin, can have comparable or even lower cholesterol and saturated fat than some cuts of beef. The fat and sodium content are higher concerns with processed pork products.

Yes, pork tenderloin is an excellent option for a low-cholesterol diet. It is an extra-lean cut that is rich in protein and nutrients like B vitamins, while being low in fat and cholesterol, similar to a skinless chicken breast.

To minimize cholesterol and fat, use healthy cooking methods such as grilling, roasting on a rack, or broiling. These techniques allow fat to drip away from the meat. Avoid frying or adding heavy, high-fat sauces.

When shopping, look for cuts of pork that have a light pinkish-red color and minimal visible white fat or marbling. Cuts labeled as "loin" or "tenderloin" are typically the leanest. Reading the nutritional information panel can confirm the fat and cholesterol content.

Yes, trimming all visible fat from the pork before cooking can significantly reduce the amount of saturated fat and total calories in the final dish. This is a simple but effective step for making pork healthier.

While processed pork products like bacon and most sausages should be limited due to high saturated fat and sodium, some options are lower. For instance, Canadian bacon is a leaner choice compared to regular bacon. Always check the nutritional label.