Food guide

Pork Loin

A lean roast from the loin, similar in protein to chicken breast with a little more fat.

Meat & PoultryProtein-Rich

Pork Loin, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pork loin, roasted for fair comparison. Typical serving: 100 g roasted, lean — 209 kcal per 100 g serving.

Nutrition information for Pork Loin
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	209 kcal	209 kcal	100 kcal
Protein	28.6 g	28.6 g	13.7 g
Carbohydrate	0 g	0 g	0 g
Fat	9.6 g	9.6 g	4.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pork loin, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pork Loin
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	0.6 mg	0.6 mg	<1%
Vitamin D	0.7 µg	0.7 µg	3%
Vitamin E	0.2 mg	0.2 mg	1%
Vitamin K	0 µg	0 µg	0%
Thiamin	1 mg	1 mg	83%
Riboflavin	0.33 mg	0.33 mg	25%
Niacin	5.9 mg	5.9 mg	37%
Vitamin B6	0.55 mg	0.55 mg	32%
Folate	1 µg	1 µg	<1%
Vitamin B12	0.73 µg	0.73 µg	30%
Pantothenic acid	0.78 mg	0.78 mg	16%
Choline	98.4 mg	98.4 mg	18%
Minerals
Calcium	18 mg	18 mg	1%
Iron	1.1 mg	1.1 mg	6%
Magnesium	28 mg	28 mg	7%
Phosphorus	249 mg	249 mg	20%
Potassium	425 mg	425 mg	9%
Sodium	58 mg	58 mg	3%
Zinc	2.5 mg	2.5 mg	23%
Selenium	35.1 µg	35.1 µg	64%
Copper	0.059 mg	0.059 mg	7%
Manganese	0.016 mg	0.016 mg	<1%

Source: USDA FoodData Central — Pork, fresh, loin, whole, separable lean only, cooked, roasted

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pork loin?

A concentrated protein food for the calories it costs.
A lean roast from the loin, similar in protein to chicken breast with a little more fat.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Mustard, Apple, Thyme.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.