What is the Leanest Kind of Pork? A Comprehensive Guide

December 5, 2025 •

3 min read

According to the Oregon Pork Producers, a 3-ounce serving of pork tenderloin contains only 120 calories and under 3 grams of fat, making it as lean as a skinless chicken breast. This often surprises those who still believe pork is a high-fat meat. The reality is that modern farming practices have resulted in much leaner pork, with several cuts now considered heart-healthy options.

Quick Summary

The leanest cut of pork is the tenderloin, followed by other loin and sirloin cuts. Lean pork provides high-quality protein and essential nutrients like B vitamins, iron, and zinc. Choosing the right cut and using appropriate cooking methods is key to preparing a healthy and flavorful meal.

Key Points

Pork Tenderloin: This is the single leanest cut of pork, containing fewer calories and less fat than a skinless chicken breast.
Nutrient-Dense: Lean pork is rich in high-quality protein, B vitamins (including thiamine, B6, and B12), and essential minerals like zinc, iron, and selenium.
Cook with Care: Due to its leanness, pork tenderloin cooks quickly and is best prepared with high-heat methods like grilling or searing to avoid drying out.
Other Lean Options: Boneless loin roasts and center-cut loin chops are also very lean and can be prepared in different ways for flavorful, healthy meals.
Trim the Fat: For cuts like pork loin that may have a fat cap, trimming away the excess visible fat further improves its leanness.
Healthy Choice: Modern pork is much leaner than in the past, offering a nutritious and heart-healthy alternative to other meats.

Pork Tenderloin: The King of Lean Pork

When it comes to the leanest cut of pork, the undisputed champion is the pork tenderloin. This long, narrow cut comes from a muscle located along the pig's backbone that gets very little use, which is why it is so tender and has almost no visible fat or marbling. Due to its low-fat content, it is also lower in calories than most other cuts. The USDA classifies pork tenderloin as "extra lean".

Why Pork Tenderloin is a Healthy Choice

In addition to being incredibly lean, pork tenderloin is also packed with nutrients that are essential for a balanced diet. It is an excellent source of high-quality protein, which is vital for building and repairing muscle tissue. It also provides significant amounts of B vitamins, including thiamine (B1), riboflavin (B2), B6, and B12, which are crucial for energy production and metabolism. Pork tenderloin also offers minerals like zinc, selenium, and phosphorus.

How to Cook Pork Tenderloin Perfectly

Because of its low-fat content, pork tenderloin cooks very quickly and can dry out if overcooked. The best methods for preparing it involve quick, high-heat cooking to sear the outside while keeping the inside moist and juicy. Try grilling, pan-searing, or roasting it whole. Always use a meat thermometer to ensure it reaches the safe internal temperature of 145°F (63°C), followed by a 3-minute rest.

Other Lean Cuts of Pork

While pork tenderloin is the leanest, several other cuts are excellent options for a healthy meal. These include various types of loin and chop cuts. The key is to look for cuts that are labeled "loin" or "chop" and appear to have minimal fat.

The Versatile Pork Loin

Pork loin, which is a larger and wider cut than the tenderloin, is also a very lean option, especially when cooked as a boneless roast. Unlike tenderloin, pork loin is better suited for longer cooking times and is excellent for slow roasting to keep it tender. Some loin cuts may have a thin layer of fat, or a "fat cap," which can be trimmed off before or after cooking to further reduce the fat content.

Lean Pork Chops

Pork chops are another popular and lean choice. Cuts from the loin, such as the center loin chop or boneless top loin chop, are particularly lean and can be cooked quickly on the grill or in a pan. Always opt for boneless, as they are often trimmed of most excess fat.

Extra-Lean Ham

For those looking for a processed option, extra-lean ham can also be a low-fat choice. Check the nutrition label carefully, as sodium content can be high in cured products. Extra-lean ham offers a quick and convenient way to incorporate lean pork into sandwiches or salads.

Comparison of Lean Pork Cuts

To help you decide, here is a comparison table of the most common lean pork options, based on a 3-ounce cooked serving, showing approximate nutritional values derived from USDA data.


Pork Cut	Calories	Total Fat (g)	Protein (g)
Tenderloin	120	2.98	26+
Boneless Loin Roast	147	5.3	26+
Center Loin Chop	153	6.2	26+
Boneless Ham (Extra Lean)	123	4.7	20+

Conclusion

Choosing a healthy, lean protein source is simple with pork, provided you select the right cut. Pork tenderloin stands out as the leanest option, offering a high-quality, low-fat source of protein and essential vitamins and minerals. Other cuts like pork loin and some chops also provide excellent nutritional value, especially when trimmed of excess fat. By understanding the differences between these cuts and cooking them appropriately, you can confidently incorporate pork into a healthy, balanced diet. The key is to focus on lean, minimally processed cuts and to be mindful of your cooking method to preserve moisture and flavor.

For more detailed nutritional information and recipe ideas, consider exploring reputable resources from pork industry councils and health organizations.

For additional healthy pork recipes, consider checking sources like Linley Valley Pork's recipe collection.

Frequently Asked Questions

The leanest cut of pork is the pork tenderloin. It is a long, thin muscle located along the backbone and is remarkably low in fat, making it comparable to a skinless chicken breast.

Yes, pork tenderloin is leaner and lower in fat and calories than pork loin, making it the healthier choice. However, both are considered lean cuts, especially when excess fat is trimmed.

Look for cuts with minimal visible white fat, or "marbling," throughout the meat. Also, check for labels like "loin" or "chop." Pre-trimmed boneless options are often the leanest choice.

To prevent lean pork like tenderloin from drying out, cook it quickly over high heat, such as grilling, searing, or roasting. It should be cooked to an internal temperature of 145°F (63°C) and allowed to rest for at least three minutes.

No, it is not recommended to substitute tenderloin for loin. Tenderloin is smaller and much leaner, requiring a shorter cooking time. Using a tenderloin in a recipe for a pork loin would result in a dry, overcooked dish.

Yes, lean pork is a nutrient-dense protein source. While it's lower in fat than traditional pork, it still provides essential vitamins and minerals like B vitamins, zinc, and iron, similar to other lean meats like poultry.

Yes, Canadian-style bacon is made from the loin and is generally a very lean option. However, it is a processed meat, so it is important to be mindful of its sodium content by checking the nutritional information.