Which part of pork is the most lean? A definitive guide

December 10, 2025 •

4 min read

According to the USDA, pork tenderloin qualifies as extra lean, with some sources comparing its leanness to that of a skinless chicken breast. This makes it the champion for those asking: which part of pork is the most lean? Understanding your cuts is the first step toward healthier cooking.

Quick Summary

The leanest cut of pork is the tenderloin, followed by pork loin and certain chops. These low-fat, high-protein options are excellent choices for healthy meals when cooked correctly to retain moisture.

Key Points

Pork Tenderloin is the Leanest: This long, thin cut from the backbone is the most lean and tender part of pork, classified as extra lean by the USDA.
Pork Loin is a Versatile, Lean Option: The broader pork loin is also a very lean and healthy choice, especially when trimmed of excess fat.
Prevent Overcooking: Due to low fat, lean pork cuts can dry out quickly. Use quick, high-heat cooking methods and cook to an internal temperature of 145°F.
Pork is Nutrient-Rich: Lean pork is an excellent source of high-quality protein, essential B vitamins like Thiamine and B12, and vital minerals such as zinc and iron.
Look for Lean Cuts at the Store: When shopping, choose pinkish-red meat with minimal visible fat. Loin and center-cut chops are the best options.
Cooking Method Matters: Grilling, roasting, and quick searing are recommended methods for lean pork to preserve moisture and flavor.
Marinades Enhance Flavor and Moisture: Using a marinade can help tenderize leaner cuts and add significant flavor without extra fat.

The Crown Jewel: Pork Tenderloin

When answering the question, which part of pork is the most lean?, the pork tenderloin consistently comes out on top. This cut is a long, narrow muscle that runs along the backbone, and because it is not used for major movement, it remains incredibly tender and lean. Its minimal fat content makes it a superb choice for health-conscious diners. However, this lack of fat also means it can dry out quickly if overcooked. To prevent this, searing it quickly over high heat and finishing it in the oven is a popular method.

Pork Loin: A Lean and Versatile Cut

Not to be confused with the tenderloin, the pork loin is a larger, broader cut from the back of the pig. While slightly fattier than the tenderloin, it is still considered a very lean and healthy option, especially if the top fat cap is trimmed. Pork loin is a versatile cut that can be roasted whole or sliced into thick, juicy chops. Its larger size and a bit more fat make it more forgiving of longer cooking times compared to the tenderloin. When purchasing, look for loin cuts with minimal visible marbling and a pinkish-red color.

Choosing Lean Pork Chops

For those who prefer a classic pork chop, it's important to be selective. Loin chops and center-cut chops are the leanest options, with less fat than rib or shoulder chops. Bone-in chops often retain moisture better during cooking than boneless ones. To prepare them healthily, consider grilling, baking, or pan-frying with minimal oil.

Cooking Methods for Lean Pork

Cooking lean pork cuts requires a specific approach to maintain moisture and flavor. Here are some expert tips:

High-Heat Searing: For tenderloin medallions or thin chops, searing them quickly in a hot skillet for a few minutes per side creates a caramelized crust while keeping the inside juicy.
Sous Vide: For a perfectly cooked, edge-to-edge pink tenderloin, the sous vide method is ideal. It involves cooking the meat in a temperature-controlled water bath before a final sear, ensuring maximum moisture retention.
Marinades and Brines: Soaking your lean pork in a flavorful marinade or brine for several hours can add moisture and flavor, helping to tenderize the meat and protect it from drying out during cooking.
Do Not Overcook: The single most important rule for lean pork is to pull it off the heat when it reaches the proper internal temperature, typically 145°F (63°C), followed by a short rest.

Nutritional Benefits of Lean Pork

Incorporating lean pork into your diet provides a wealth of nutritional benefits, including:

High-Quality Protein: Pork is a complete protein, containing all nine essential amino acids necessary for muscle maintenance and growth.
Rich in B-Vitamins: Lean pork is a fantastic source of B vitamins, particularly Thiamine (B1), Niacin (B3), B6, and B12, which are crucial for energy metabolism and overall bodily functions.
Essential Minerals: It provides key minerals like zinc, selenium, phosphorus, and iron, all vital for immune function, brain health, and blood formation.
Lean and Healthy Choice: As highlighted by organizations like the American Heart Association, lean cuts like pork tenderloin and sirloin roast are low in fat and cholesterol, making them a heart-healthy option.

Comparison of Lean Pork Cuts

To help you decide, here is a comparison of some of the leanest cuts of pork:


Cut	Location	Leanness	Best Cooking Method	Notes
Pork Tenderloin	Along the spine	Very Lean (USDA Extra Lean)	Searing, Grilling, Roasting	Most tender cut, cooks quickly, susceptible to drying out.
Pork Loin Roast	Back of the pig	Lean	Roasting, Braising	Larger cut, can be bone-in or boneless.
Pork Loin Chop	Rib section of the loin	Lean	Grilling, Pan-frying	Quick-cooking chop option.
Pork Sirloin Roast	Hip area of the loin	Lean	Roasting	Great value, less expensive than tenderloin.

Conclusion: Choosing the Right Lean Pork Cut

Ultimately, for anyone asking which part of pork is the most lean, the clear answer is the tenderloin. However, excellent lean alternatives include pork loin and center-cut chops. When making your choice, remember to consider the balance between leanness and flavor, as well as the appropriate cooking method to ensure your meal is juicy and delicious. By selecting the right cut and cooking it properly, you can enjoy all the nutritional benefits of pork as part of a balanced diet. To learn more about pork nutrition and healthy meal ideas, visit the National Pork Board.

Making the Best Choice for Healthy Eating

When shopping, pay attention to visible fat content and check the labels. For maximum leanness, stick with cuts from the loin. Don't be afraid to ask your butcher for guidance. By making informed choices, you can ensure your pork dishes are both healthy and packed with flavor.

Frequently Asked Questions

Pork tenderloin is considered leaner and healthier than pork loin because it has less overall fat per serving. Both are healthy options, but tenderloin has a lower calorie and fat count.

Pork loin is a larger, wider, and flatter cut that can be bone-in or boneless, sometimes with a fat cap. Pork tenderloin is a much smaller, long, and narrow cut that is always boneless.

The best methods involve quick cooking over high heat, such as pan-searing or grilling, followed by a rest period. Using marinades or brines also helps retain moisture.

For maximum juiciness and safety, lean pork should be cooked to an internal temperature of 145°F (63°C), measured with a meat thermometer. A short resting time after cooking is also recommended.

Ground pork varies in leanness depending on the fat percentage. Look for 'lean ground pork' labels, which indicate a lower fat content. For the leanest ground option, you can even make it yourself from pork tenderloin.

Yes. Lean cuts like pork tenderloin and sirloin roast have met criteria set by organizations like the American Heart Association for being low in fat and saturated fat.

No, not all pork chops are equally lean. Center-cut and loin chops are the leanest choices, while rib and shoulder chops contain more fat and are best for different cooking methods.