Compare Pork

Nutrients In Pork

How does pork compare to other meats for fat, calories and cholesterol? Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. While providing a greater amount of vitamins and minerals, many cuts of pork are as lean or leaner than chicken.

Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for “extra lean.” In total, six pork cuts meet the USDA guidelines for “lean,” with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin — like pork chops and pork roast — are leaner than skinless chicken thigh, according to USDA data. Pork steaks or roasts from the leg (“fresh ham”) are also lean choices.

Seven common cuts of pork are, on average, 16% leaner than 20 years ago. The pork industry has responded to the consumer’s desire for lean pork products. Through efforts in feeding and management practices by pork farmers, seven of the most common cuts of pork have, on average, 16% less fat and 27% less saturated fat than 20 years ago.

Looking for Lean? Think “Loin” and “Chop”. One of the easiest ways to remember lean cuts of pork is to look for the word “loin” in the name, such as pork tenderloin. Any kind of pork chop is also a lean choice, from sirloin chop to porterhouse chop.

Serving Sizes and Nutritional Profiles of Lean Meats

3-ounce cooked serving:
Calories
Total Fat (g)
Saturated Fat (g)
Cholesterol (mg)
LEAN CHICKEN
Skinless chicken breast*
139
3.1
0.9
73
Skinless chicken leg*
162
7.1
2.0
80
Skinless chicken thigh*
177
9.3
2.6
81
LEAN CUTS OF PORK
120
3.0
1.0
62
173
5.2
1.8
61
147
5.3
1.6
68
153
6.2
1.8
72
173
8.0
2.4
76
158
7.1
2.2
56
LEAN CUTS OF BEEF
Beef eye of round *
141
4.0
1.5
59
Beef top round***
169
4.3
1.5
76
Beef tip round*
149
5.0
1.8
69
Beef top sirloin**
162
8
2.2
76
Beef top loin**
168
7.1
2.7
65
Beef tenderloin**
175
8.1
3.0
71
FISH (*dry heat,**moist heat)
Cod*
89
0.7
0.1
40
Flounder*
99
1.3
0.3
58
Halibut*
119
2.5
0.4
35
Orange Roughy*
75
0.8
0.0
22
Salmon*
175
11.0
2.1
54
Shrimp**
84
0.9
0.2
166

* Roasted, ** Broiled, *** Braised

Source: U.S. Department of Agriculture Nutrient Database Release 18 or the 2006 Revised USDA Nutrient Data Set for Fresh Pork.