What is the nutritional value of a pork slice? An in-depth nutrition diet guide

November 6, 2025 •

4 min read

According to the USDA, a single slice of cooked, lean pork roast can contain as little as 52 calories, proving it can be a surprisingly lean source of protein. This article explores what is the nutritional value of a pork slice by breaking down the key nutrients and comparing different cuts to help you make informed dietary choices.

Quick Summary

An individual slice of pork varies in nutritional content depending on the cut and preparation method. Leaner options like pork tenderloin are rich in high-quality protein, B vitamins, and minerals, while fattier cuts contain more calories and saturated fat. Healthy cooking methods maximize its benefits.

Key Points

Nutrient-Dense Protein: Lean pork is an excellent source of high-quality protein containing all essential amino acids for muscle growth and repair.
Rich in B Vitamins: Pork is particularly rich in B vitamins like thiamine, niacin, and B12, which are crucial for energy production, nervous system function, and red blood cell formation.
Important Minerals: It provides key minerals such as zinc, selenium, phosphorus, and iron, all vital for immune function, antioxidant activity, and overall body maintenance.
Cut Matters for Fat Content: The nutritional value varies significantly by cut; lean options like tenderloin are low in fat, while cuts like pork belly are much higher in calories and fat.
Healthy Cooking is Key: Trimming fat and using cooking methods like grilling, roasting, or baking can enhance the health benefits by reducing fat and avoiding unhealthy compounds formed by high heat.
Consider Processed Products: Processed pork, including bacon and ham, is often high in sodium and saturated fat and should be consumed in moderation.
Good for Muscle Mass and Performance: The protein, creatine, and beta-alanine in pork can support muscle maintenance, growth, and improved exercise performance.

Pork is a highly versatile and widely consumed meat, but its nutritional profile can differ significantly depending on the cut. While a lean, well-prepared slice offers substantial protein and essential vitamins, a fattier cut or heavily processed slice contains a different macronutrient balance. Understanding these differences is key to fitting pork into a balanced and healthy diet.

The nutritional content of a lean pork slice

Lean cuts of pork, such as the tenderloin or loin, provide a dense concentration of beneficial nutrients. A typical 3-ounce serving of cooked pork tenderloin contains around 22 grams of high-quality protein, with a relatively low fat content. The protein is a 'complete protein,' meaning it contains all nine essential amino acids necessary for muscle repair and growth.

Key vitamins and minerals in pork

Lean pork is a nutritional powerhouse, rich in a variety of vitamins and minerals vital for maintaining good health.

B Vitamins: Pork is an excellent source of several B vitamins.
- Thiamine (B1): Crucial for energy metabolism and nervous system function.
- Niacin (B3): Supports metabolism and is involved in numerous bodily functions.
- Vitamin B6: Important for the formation of red blood cells.
- Vitamin B12: Essential for blood formation and brain function, and almost exclusively found in animal products.
Minerals: Pork also supplies key minerals.
- Zinc: Supports immune function and brain health.
- Selenium: An essential mineral that acts as a powerful antioxidant.
- Phosphorus: Vital for growth and maintenance of the body.
- Iron: The heme-iron in pork is efficiently absorbed by the body.

The difference between lean and fatty pork slices

Not all pork is created equal, and the fat content is the primary differentiator between cuts. Lean cuts like tenderloin and center-cut chops are significantly lower in fat and calories than fattier cuts such as pork belly or shoulder. Processed meats like ham and bacon also contain higher levels of sodium due to curing.


Nutritional Aspect	Lean Pork Slice (e.g., tenderloin)	Fattier Pork Slice (e.g., belly)
Calories (per 3 oz)	Approx. 120-140	Approx. 200-300+
Total Fat	Low, around 3-5g	High, significantly more than lean cuts
Saturated Fat	Lower, around 1-2g	Higher, contributing more to overall fat content
Protein	High-quality, around 22g	High-quality, but can be slightly less per gram due to fat
Sodium	Naturally low, varies with preparation	High, especially in processed versions like bacon or ham
Vitamins & Minerals	Rich source of B vitamins, zinc, etc.	Rich source, but consumed alongside more fat

Preparing pork for maximum nutritional benefits

How you cook your pork slice is as important as the cut you choose. Healthy preparation methods can preserve nutrients and reduce excess fat and calories.

Trim Excess Fat: Before cooking, trim any visible fat from the cut, especially from fattier slices like shoulder.
Choose Healthy Cooking Methods: Opt for grilling, roasting, or baking, as these methods allow excess fat to drip away and require little to no added oil. Avoid deep-frying or pan-frying with excessive oil.
Flavor with Herbs and Spices: Season your pork with natural herbs, spices, garlic, or citrus instead of heavy, sugary sauces. This adds flavor without extra calories and sodium.
Cook to the Right Temperature: Modern recommendations suggest cooking whole cuts of pork to an internal temperature of 145°F (63°C) followed by a 3-minute rest, which provides a better eating experience and ensures safety. This prevents overcooking, which can create carcinogenic substances.

Potential health considerations

While lean pork is a healthy addition to many diets, there are considerations. Processed pork products like bacon and sausage contain high levels of sodium and saturated fat, and some studies link high consumption to an increased risk of heart disease and certain cancers. Cooking methods, especially high-heat methods that char the meat, can also create unhealthy compounds.

However, a moderate intake of lean, unprocessed pork, prepared healthily, fits well within dietary guidelines. The key is mindful consumption, prioritizing leaner cuts and pairing them with other nutrient-dense foods like vegetables and whole grains. Pork can be a vital component of a meal plan focused on muscle maintenance, immunity, and overall well-being.

Bioactive compounds in pork

In addition to the standard vitamins and minerals, pork contains several bioactive compounds that may offer health benefits.

Creatine: A natural compound that acts as an energy source for muscles.
Taurine: An amino acid with antioxidant properties that may benefit heart and muscle function.
Glutathione: A powerful antioxidant present in high amounts in meat.

Conclusion

The nutritional value of a pork slice is highly dependent on its cut and preparation. Lean options like tenderloin and loin offer a robust source of complete protein, B vitamins, and essential minerals with minimal fat, making them a healthy choice for muscle maintenance and overall health. By choosing leaner cuts, trimming visible fat, and utilizing healthy cooking methods like grilling or roasting, you can maximize pork's nutritional benefits while minimizing potential downsides. While processed pork should be limited due to high sodium and saturated fat content, unprocessed, lean pork can be a valuable and nutritious component of a balanced diet.

Frequently Asked Questions

A lean pork slice, such as tenderloin, is comparable to a skinless chicken breast in terms of low fat and high protein content. Both are excellent, high-quality protein sources that can support muscle maintenance and weight management.

Yes, pork is officially classified as a red meat by the USDA because it comes from livestock and contains more myoglobin than chicken or fish. The color can be pale when cooked, but it remains in the red meat category.

To reduce saturated fat, choose leaner cuts like tenderloin, loin chops, or sirloin roast, and trim any visible fat before cooking. Use healthy cooking methods such as grilling, roasting, or baking, which allow excess fat to render away.

Yes, lean, unprocessed pork can be part of a heart-healthy diet. Some cuts, like pork tenderloin, even have certifications from organizations like the American Heart Association. The key is to choose lean cuts and limit consumption of processed, high-sodium products.

For whole cuts of pork, the recommended internal temperature is 145°F (63°C), as measured with a food thermometer. Following this with a 3-minute rest period ensures safety and results in a moister, more tender product.

Yes, pork is an excellent source of complete, high-quality protein, which is vital for building and maintaining muscle mass. It is particularly beneficial for athletes and people focused on muscle repair and growth.

Processed pork products are typically high in sodium and often contain higher levels of saturated fat due to the curing and processing methods. A fresh pork slice, especially a lean cut, is naturally lower in sodium and can be a healthier choice.