How Much Protein is in Pork Loin? A Detailed Look at This Lean Meat

Pork loin is a lean and versatile cut of meat that can be a great source of protein in your diet. But how much protein does pork loin actually contain? In this article, we’ll take an in-depth look at the protein content of different types of pork loin to help you determine if it can fit into your nutrition goals.

What is Pork Loin?

Pork loin refers to meat from the loin section that runs along the back of the pig. It’s a primal or major cut of the pig, meaning it’s one of the large sections the carcass is initially broken down into

The loin section contains little fat and connective tissue It’s composed mainly of long, smooth muscle fibers which gives pork loin cuts their characteristic tender and lean qualities

There are different pork loin roasts and chops:

• Center loin – comes from the middle of the loin and contains the pork chops that are simply labeled “loin chops” in grocery stores.

• Sirloin – is near the rear of the loin by the pig’s hip area and contains sirloin chops.

• Top loin – runs along the pig’s back and is where popular cuts like pork tenderloin are sourced from.

Pork loin can be purchased bone-in or boneless. It’s also sometimes sold with the back fat still attached to add flavor.

Nutrition Facts for Pork Loin

The main nutrient found abundantly in pork loin is protein. Let’s look at the nutrition facts for a 3 ounce serving of boneless, center cut pork loin:

• Calories: 139
• Fat: 4g
• Saturated fat: 1g
• Cholesterol: 54mg
• Sodium: 51mg
• Potassium: 349mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 24g

Pork loin is a lean source of protein with about 90% of the calories coming from protein and only 10% from fat. It’s also low in sodium and contains no carbs or sugar.

The exact nutrition profile can vary slightly depending on the specific loin cut. For example, sirloin chops may contain a bit more fat than center cut chops. But in general, the protein content remains high across all loin cuts relative to calories and fat.

How Much Protein in Pork Loin?

Now let’s look specifically at the amount of protein found in different types and serving sizes of pork loin:

• 3 ounces boneless, center cut pork loin: 24g protein
• 3 ounces bone-in, center cut pork loin: 25g protein
• 3 ounces boneless, top loin chop: 22g protein
• 3 ounces bone-in pork chop: 24g protein
• 3 ounces boneless sirloin chops: 23g protein
• 1 ounce boneless, center cut pork loin: 8g protein

The protein ranges from 22-25 grams per 3 ounce serving regardless of the specific cut. Even a 1 ounce serving still provides 8 grams of protein.

Pork loin’s high protein content stays consistent whether it is cooked by pan frying, broiling, grilling, or other methods. The cooking method does not significantly affect the protein levels.

To put these protein amounts in perspective, here’s how pork loin compares to other high protein foods:

• 3 ounces chicken breast: 25g protein
• 3 ounces flank steak: 21g protein
• 3 ounces salmon: 19g protein
• 1 egg: 6g protein
• 1 cup greek yogurt: 23g protein

Pork loin contains a similar amount of protein as an equal serving of chicken breast and more than most cuts of beef or fish. Ounce for ounce, it’s one of the most protein-dense meats.

Percentage of Calories from Protein

Another useful way to look at a food’s protein content is the percentage of calories that come from protein.

Here are the percentages for pork loin:

• Boneless, center cut pork loin: 63% of calories from protein
• Bone-in, center cut pork loin: 61% of calories from protein
• Boneless sirloin chops: 59% of calories from protein

As you can see, protein makes up 59-63% of the total calories in pork loin. For comparison:

• Chicken breast: 80% calories from protein
• Flank steak: 48% calories from protein
• Salmon: 44% calories from protein

So pork loin has a higher percentage of protein-derived calories than most beef cuts and fish, but a bit lower than extra lean chicken breast. Still, it’s very high in protein relative to its calorie and fat content.

Is Pork Loin a Good Source of Protein?

Based on the numbers above, pork loin can clearly provide a significant amount of protein. Here are some key reasons why it’s an excellent source of dietary protein:

• High in protein relative to calories – With up to 63% of calories coming from protein, pork loin is much lower in fat and calories than fattier meats. This makes it efficient for adding protein to your diet without excess calories or fat intake.

• Excellent source of complete protein – Pork contains all the essential amino acids needed to support muscle growth and health. The protein found in pork loin has a high biological value.

• Versatile and easy to cook – Pork loin chops and roasts can be prepared quickly in a variety of cooking methods like grilling, baking, pan-searing, or sautéing. This makes it easy to add to different recipes and meal plans.

• Lower in sodium than other cured meats – Fresh pork loin contains much less sodium per serving than ham, bacon, sausage, and other processed pork products. It can fit well into a low sodium diet.

• Good value – Pork loin is typically more economical than other lean protein options like chicken breast or fish fillets, especially when purchased on sale. You can stock up when prices are low.

How Much Pork Loin Should You Eat?

The amount of pork loin that fits into your diet will depend on your individual nutrition goals and calorie needs.

Here are some general guidelines for fitting pork loin into a balanced diet:

• To meet the Recommended Daily Allowance (RDA) for protein, you need 0.36 grams of protein per pound of body weight. This equates to about 2-3 servings of pork loin for most adults.

• For muscle growth, active individuals may need 0.5 to 0.8 grams of protein per pound of body weight. This equals about 3-5 servings of pork loin for a 150 pound person.

• If using pork loin to lose weight, limit portions to 3-4 ounces a few times per week to keep calories in check. Enjoy it as part of an overall high protein diet.

• People with certain health conditions like gout or kidney disease may need to moderate their intake of pork loin and other high protein foods. Consult your physician.

As with any food, it’s best to eat pork loin in moderation as part of a balanced and varied diet. But it can be a tasty way of increasing protein intake if your goals include building muscle, athletic performance, or weight loss.

Pork loin deserves its reputation as a high protein, lean cut of meat. A 3-5 ounce serving can provide over 20 grams of protein for less than 150 calories along with important nutrients like B vitamins. Compared to other meats and protein sources, pork loin packs a hefty protein punch without excess fat or calories. Adding a serving or two of pork loin to your weekly meal plan is an easy strategy to up your protein intake from a delicious and affordable staple meat.