What Pork Has the Most Protein? A Complete Guide to High-Protein Cuts

December 10, 2025 •

3 min read

According to nutritional data, lean pork cuts like tenderloin contain more than 30 grams of protein per 100 grams when cooked. This makes understanding what pork has the most protein a key consideration for anyone focused on muscle building, weight management, or simply seeking high-quality protein sources in their diet.

Quick Summary

This guide reveals the pork cuts highest in protein, focusing on lean options like tenderloin and loin. It compares protein content, discusses nutritional benefits, and offers advice on choosing the best pork for a protein-rich diet.

Key Points

Lean Pork Cuts are Best: Pork tenderloin and pork loin contain the most protein per 100g, with up to 30g when cooked.
Cooking Increases Concentration: Due to water loss during cooking, the protein concentration per 100g of cooked pork is higher than in raw cuts.
Trim Excess Fat: For the highest protein-to-fat ratio, always trim visible fat from cuts like loin and chops before cooking.
Pork Tenderloin is a Top Pick: This cut is exceptionally lean and tender, making it ideal for high-protein, low-fat meals.
Pork is a Complete Protein: It provides all nine essential amino acids needed for muscle repair and growth.
Pork Offers More Than Just Protein: Lean pork is also a valuable source of B vitamins, zinc, and selenium.
Preparation Matters: Grilling, pan-searing, or roasting lean cuts are optimal cooking methods for maintaining a healthy nutritional profile.

Understanding Protein in Pork: Why Cut Matters

Not all pork is created equal, and this is especially true regarding its protein and fat content. The nutritional profile of pork varies significantly depending on the cut and how it's prepared. For those prioritizing a high-protein diet, focusing on lean cuts is essential. The preparation method also plays a crucial role; for example, a cooked cut will have a more concentrated protein amount by weight than its raw counterpart due to water loss.

The Highest Protein Pork Cuts

The most protein-dense cuts of pork are those that are the leanest, meaning they have the lowest fat content. When the fat is trimmed, the remaining muscle tissue is a concentrated source of high-quality protein. Several cuts stand out in this category:

Pork Tenderloin: Often considered the pinnacle of lean pork, tenderloin is the clear winner for protein density. It is an exceptionally lean cut with minimal fat, making it an excellent choice for a high-protein diet.
Pork Loin: Another top contender, pork loin steak or roast, provides a very similar protein content to tenderloin. Like the tenderloin, it is a lean cut that offers substantial protein per serving.
Pork Chops (Center Cut): When trimmed of excess fat, center-cut pork chops are a great source of protein. While slightly different from loin, they originate from the same area and share a similar lean profile.
Pork Sirloin: This lean cut, hailing from the rear of the loin, also provides a significant amount of high-quality protein. It's often available as boneless chops or roasts.

The Nutritional Difference: Comparing Pork Cuts

To illustrate the variance, consider a comparison of different pork cuts based on their protein and fat content per 100 grams when cooked. This shows why selecting the right cut is so important for macronutrient goals.


Pork Cut	Protein (per 100g cooked)	Fat (per 100g cooked)	Notes
Tenderloin (trimmed)	~30g	~3g	The leanest, with the highest protein-to-fat ratio.
Loin Steak (trimmed)	~30.4g	~2.5g	Extremely comparable to tenderloin in nutritional value.
Pork Chops (lean)	~27g	~9g	Solid protein, but can have higher fat than loin/tenderloin.
Ground Pork (84% lean)	~27g	~20g	Excellent protein, but higher fat content to consider.
Pork Shoulder/Boston Butt	~22g	Variable	Lower protein density per weight due to higher fat marbling.

Maximizing Protein from Your Pork

Choosing the right cut is the first step, but preparing it correctly also matters. Here are some tips to maximize the protein benefits of pork:

Trim the fat: Always trim away any visible, excess fat from your pork cuts before cooking. This will keep the fat content low and ensure you are getting the highest concentration of protein.
Opt for lean: Stick to the leanest cuts like tenderloin and loin for the best protein-to-fat ratio. These cuts are also very versatile and can be cooked quickly, making them ideal for meal prep.
Use healthy cooking methods: Grilling, pan-searing, and roasting are excellent ways to prepare lean pork. These methods require minimal added fats, keeping the meal healthy.
Rest the meat: Resting your pork for a few minutes after cooking allows the juices to redistribute. This results in a more tender and flavorful finished product.

The Health Benefits of Choosing Lean Pork

Beyond just protein, lean pork offers a host of other nutritional advantages. It is a complete protein, meaning it contains all the essential amino acids your body needs for muscle repair, growth, and maintenance. Furthermore, pork is a rich source of vital vitamins and minerals, including:

B Vitamins: Niacin, B6, and B12, which are crucial for energy production and immune system function.
Zinc: An essential mineral that helps the immune system function properly.
Selenium: A powerful antioxidant that contributes to overall health.

Conclusion: The Best Choice for High-Protein

For those seeking the highest protein content in pork, lean cuts like tenderloin and loin are the undisputed leaders. These cuts offer the most protein per gram with the least amount of fat, making them an excellent choice for fitness enthusiasts and health-conscious eaters. By selecting the right cut and preparing it with healthy cooking methods, you can easily incorporate this versatile and nutritious meat into your diet to support muscle maintenance and overall well-being. Focusing on lean options and trimming fat ensures you get the most nutritional bang for your buck.

Authority Link

For detailed USDA nutritional data on pork cuts, visit the USDA FoodData Central.

Frequently Asked Questions

The pork tenderloin is typically considered the highest in protein per 100g, especially when trimmed of all visible fat. The pork loin is a very close second, offering a similar protein-to-fat ratio.

Yes, pork is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This makes it highly beneficial for muscle growth and maintenance.

Cooking pork does not alter the total protein content, but it does remove water. This makes the protein more concentrated by weight. For example, 100g of cooked pork will have more protein than 100g of raw pork.

Lean cuts of pork, like tenderloin and loin, are very comparable to lean chicken breast in protein content. Both can offer around 30 grams of protein per 100 grams when cooked.

Pork loin and tenderloin have very similar high protein contents, but the tenderloin is often slightly leaner and more tender. Both are excellent choices for a high-protein diet.

Yes, ground pork can be a good protein source, but its protein-to-fat ratio can vary significantly depending on the lean percentage. For higher protein with less fat, choose leaner ground pork, such as 84% lean.

In addition to high-quality protein, lean pork cuts are rich in B vitamins (thiamine, niacin, B6, and B12), as well as essential minerals like zinc and selenium.