"Loin" = Lean

• When shopping, make sure to look for lean cuts of pork with the word "loin" on the label, such as pork tenderloin or loin chop.

 
Nutrition Facts

Pork tenderloin is just as lean as a skinless chicken breast! A 3-ounce serving of pork tenderloin has 2.98g of fat, while a skinless chicken breast has 3.03g.

Lean Cuts of Pork

 Cut

 Calories

 Fat

 Cholesterol
Pork tenderloin

120

2.98g

62

 Pork boneless top loin chop

 173

5.17g

 61

 Pork bone-in centers loin chop

147

5.34g

72

 Pork boneless top loin roast

153

6.20g

 68

 Pork bone-in rib chop

158

7.10g

 56

 Pork bone-in sirloin roast

173

 8.02

76

 

Keeping your pork meals lean:

• Trim any visible fat before cooking.

• Practice portion control: 3 ounces is about the size of a deck of cards.

• Use low-fat preparation techniques: broil, grill, roast on a rack, or stir-fry in minimal fat.

• Marinate lean pork cuts for extra flavor.

• Use non-fat, low-sodium herbs and spices to season instead of high-fat sauces.