The Leanest of the Lean: Pork Tenderloin
The most famously lean cut of pork is the tenderloin. Found along the back of the pig, it is a long, narrow, and exceptionally tender strip of meat. Because it is a muscle that receives very little exercise, it has virtually no intramuscular fat and a minimal fat cap that is easily trimmed away. Many dietitians and nutritionists praise pork tenderloin for its nutritional value, often comparing it favorably to skinless chicken breast in terms of fat and protein content. A three-ounce cooked serving contains only about 120 calories and under 3 grams of total fat.
How to cook pork tenderloin
- Searing and roasting: This method is popular for keeping the meat moist. First, sear the tenderloin on all sides in a hot pan to develop a flavorful crust, then transfer it to the oven to finish cooking. Overcooking should be avoided to prevent the lean meat from drying out.
- Medallions: Slicing the tenderloin into medallions before cooking allows for a very quick cooking time, making it ideal for a fast weeknight dinner. Medallions can be pan-fried or grilled to perfection.
- Marinades: Given its mild flavor, pork tenderloin pairs beautifully with marinades. Citrus, herbs, and spices can infuse the meat with vibrant tastes, which is particularly beneficial since it has very little fat for flavor.
Other Top Lean Pork Cuts
While the tenderloin is the top contender, several other cuts are also quite lean and healthy.
Pork Loin
Pork loin is a larger cut that runs along the back of the pig, adjacent to the tenderloin. It is a very versatile cut that can be purchased as a roast or sliced into individual chops. When buying pork loin, look for cuts from the center portion, which are the leanest and most tender. Pork loin is an excellent source of protein and essential nutrients like B vitamins, zinc, and selenium.
Center-Cut Pork Chops
When purchasing pork chops, which are slices from the loin, it is important to choose the right kind. Center-cut or loin chops are far leaner than chops cut from the shoulder or rib sections. They can be prepared quickly via grilling, broiling, or pan-frying for a healthy meal.
Fresh Ham (Leg)
Ham, which comes from the pig's hind leg, is also naturally quite lean, especially when sold uncured. Cured ham can contain high levels of sodium, so opting for a fresh, uncured ham is the healthier choice. It can be roasted whole and sliced for a flavorful, protein-rich entree.
Canadian-Style Bacon
Derived from the back loin, Canadian-style bacon is a very lean, cured product. It is a good option for adding a small amount of pork flavor without significant fat. This differs from standard bacon, which is made from the fatty pork belly.
Comparison: Lean vs. Fatty Pork Cuts
| Cut | Location | Typical Fat Content | Best Cooking Method | Common Uses |
|---|---|---|---|---|
| Pork Tenderloin | Along the spine | Very lean | Searing, roasting, grilling | Medallions, whole roast |
| Pork Loin Roast | Back of the pig | Lean | Roasting, grilling | Sliced chops, roast |
| Pork Belly | The underside | Very fatty | Braising, slow-roasting | Bacon, pancetta |
| Pork Shoulder (Boston Butt) | Upper shoulder | High, marbled fat | Slow cooking, braising | Pulled pork, stew |
| Fresh Ham | Hind leg | Lean | Roasting, pan-frying | Sliced ham steaks |
Cooking Methods for Lean Pork
The way you prepare lean pork is just as important as the cut you choose to maintain its health benefits. Proper cooking ensures the meat remains juicy and flavorful without adding unnecessary fat.
- Trim visible fat: Always trim any visible, excess fat from the meat before cooking to reduce the overall fat content.
- Use healthy methods: Opt for cooking methods that don't require adding much oil. Grilling, baking, broiling, and roasting on a rack are all excellent choices as they allow fat to drip away naturally.
- Control temperature: Avoid overcooking lean pork cuts, as they can dry out quickly. Use a meat thermometer to cook to an internal temperature of 145°F, followed by a three-minute rest.
- Flavor with herbs: Instead of relying on heavy sauces or excess oil, season your pork with herbs, spices, garlic, mustard, or citrus.
- Air frying: For breaded cutlets made from pork tenderloin, air frying is a great option for achieving a crispy exterior with very little added fat.
Conclusion
When asking what part of pork is not fatty, the clearest answer is the tenderloin, followed closely by the loin and fresh ham. These cuts provide a low-fat, high-protein alternative to traditional, fattier pork dishes. By selecting the right cuts and employing healthy cooking techniques, pork can be a delicious and nutritious part of any balanced diet. Understanding the anatomy of the pig and the characteristics of each cut empowers you to make informed decisions for healthier and tastier meals.
For more detailed nutritional information on various pork products, you can visit the US Pork website.
