What Part of Pork Does Not Have Fat? The Definitive Guide to Lean Cuts

October 28, 2025 •

4 min read

Modern pork is significantly leaner than it was decades ago, with some extra-lean cuts meeting strict USDA guidelines. This guide explores exactly what part of pork does not have fat, helping you make informed, healthier choices for your meals.

Quick Summary

The leanest cuts of pork, notably the tenderloin and sirloin, contain very little fat. With careful trimming, proper cooking techniques like grilling or roasting are best to prepare these extra-lean, high-protein portions of pork.

Key Points

Pork Tenderloin: The leanest cut, rivaling skinless chicken breast in low-fat content and prized for its tenderness.
Pork Loin: A larger, lean cut from the pig's back, often sold as roasts or chops, with the fat cap easily trimmable.
Loin Chops: Center-cut or sirloin chops from the loin area are leaner choices than those from the shoulder or ribs.
Proper Trimming: Removing all visible fat and silver skin is essential for preparing the leanest pork portions.
Cook with Care: Lean cuts cook quickly and benefit from fast, high-heat methods like grilling or searing to prevent drying out.
Nutrient-Dense: Lean pork is not only low in fat but also packed with high-quality protein and essential B vitamins.

The question of what part of pork does not have fat is a common one for those seeking healthier protein options. While no cut is completely devoid of fat, certain parts are exceptionally lean, rivaling even skinless chicken breast in nutritional profile. The pork tenderloin, in particular, is the leanest and most tender cut available, located along the pig's spine. Other lean cuts include the pork loin and certain chops from the loin section. Understanding the anatomy of the pig helps demystify where these low-fat cuts originate.

Pork Tenderloin: The Leanest Choice

Pork tenderloin is a long, narrow, boneless cut of meat derived from the loin muscle, which runs along the backbone. This muscle is not heavily used, resulting in an exceptionally tender cut with minimal fat. The USDA classifies pork tenderloin as "extra lean". For example, a 3-ounce serving of cooked pork tenderloin has only about 3 grams of total fat. To prepare tenderloin, it's essential to remove the "silver skin," a tough membrane, before cooking. Due to its leanness, it cooks very quickly and can dry out if overcooked. Quick cooking methods like grilling, pan-searing, or roasting are ideal for this delicate cut. Marinating the tenderloin before cooking can also add moisture and flavor.

The Versatile and Lean Pork Loin

Unlike the tenderloin, the pork loin is a wider, thicker, and typically larger cut from the same area of the pig's back. It is still very lean, especially the center portion, which is also the most tender. Pork loin can be purchased as a whole roast or cut into thick, bone-in or boneless chops. While it may have a fat cap on top, this can be trimmed away to further reduce the fat content. Because of its size, pork loin is well-suited for slow roasting and grilling over moderate heat. For bone-in loin, asking a butcher to "French" the ribs can make for an elegant presentation.

Leaner Pork Chops and Roasts

Not all pork chops are created equal regarding fat content. The leanest chops come from the loin, including the center-cut loin chops and sirloin chops. Sirloin chops are cut from the sirloin end of the loin and are known for being lean and relatively inexpensive. Bone-in chops tend to retain moisture better during cooking than their boneless counterparts, which can dry out quickly. When selecting chops, look for cuts with minimal visible fat or marbling to ensure a leaner option.

Other Lean Pork Choices

Fresh Ham (Leg): When not cured, the ham or leg of the pig is a naturally lean cut. It can be roasted whole or sliced into steaks for grilling. It's a great choice for those seeking a larger, lean cut of pork.
Canadian Bacon: This cut comes from the loin of the pig and contains both lean loin meat and a small portion of the belly fat. It is significantly leaner than traditional streaky bacon from the pork belly.

Comparison of Lean vs. Fatty Pork Cuts

To highlight the difference in fat content, the following table compares common pork cuts. (Note: Nutritional values can vary based on trimming, preparation, and source.)


Pork Cut	Location	Fat Content (g per 3 oz cooked)	Ideal Cooking Method
Pork Tenderloin	Along the backbone	approx. 3g	Quick-roasting, searing, grilling
Pork Loin Roast	Back	approx. 5g	Roasting, grilling
Sirloin Chops	Sirloin end of loin	approx. 4g	Pan-frying, grilling, braising
Pork Belly	Underside	Very high (used for bacon)	Braising, curing (long cooking)
Pork Shoulder	Upper front leg	High (for marbling)	Slow-roasting, braising

Preparing the Leanest Pork Cuts

For the leanest possible result, proper preparation is key. Here are some tips for cooking these low-fat cuts successfully:

Trim visible fat: Before cooking, use a sharp knife to remove any visible fat or the silvery membrane (silver skin) on the tenderloin.
Use healthy cooking methods: Instead of deep-frying, opt for grilling, baking, or roasting to let any excess fat drip away.
Marinate for moisture: Since lean pork has little fat, a marinade can help lock in moisture and add flavor.
Avoid overcooking: Lean cuts cook quickly. Use a meat thermometer to ensure they reach a safe internal temperature of 145°F and then rest for several minutes to retain juices.
Pair with healthy sides: Balance your meal by pairing lean pork with roasted vegetables, whole grains, or a fresh slaw.

Conclusion

When asking what part of pork does not have fat, the answer points directly to the tenderloin. This extra-lean cut, along with the pork loin and select loin chops, offers a healthy, high-protein alternative that can be enjoyed guilt-free. By choosing the right cut and employing proper cooking techniques, you can enjoy delicious pork dishes without the added fat. For more nutritional information on various cuts of meat, including pork, the USDA provides a comprehensive nutrient database. Ultimately, making informed decisions at the butcher's counter is the first step toward a healthier and more satisfying meal. The versatility and flavor of these lean cuts ensure that they can be a delicious staple in any health-conscious kitchen.

Frequently Asked Questions

The single leanest cut of pork is the pork tenderloin, which the USDA classifies as "extra lean" and is comparable in fat content to a skinless chicken breast.

Pork tenderloin is slightly leaner than pork loin. While both are considered lean cuts, the tenderloin is a long, thin muscle with very little fat, whereas the larger pork loin may have a fat cap that can be trimmed.

To reduce fat, trim all visible fat before cooking. Use healthy cooking methods such as grilling, roasting, or baking, which allow any excess fat to drip away. Avoid pan-frying in heavy oils.

The fattiest cuts of pork are generally the pork belly, used for bacon and pancetta, and the pork shoulder (or Boston butt), which has significant marbling and is often used for pulled pork.

No, pork tenderloin and pork loin should not be substituted for each other in recipes. The tenderloin is much smaller and cooks faster, and using it in a recipe designed for a larger pork loin will cause it to overcook and become dry.

The silver skin is a silvery-white membrane found on the surface of some cuts, particularly the tenderloin. It is tough and chewy and will not tenderize during cooking, so it should be trimmed off before preparation.

Yes, but it depends on the type. Center-cut or loin chops are among the leanest, while shoulder chops tend to have more fat. Look for minimal marbling when selecting leaner chops.