How Much Protein is in Pork Loin? A Detailed Look

Pork loin is a lean and tender cut of meat that comes from the back of the pig. It’s a popular choice for making juicy pork chops, roasts, and other delicious dishes. But besides being tasty, pork loin is also packed with an impressive amount of protein. So just how much protein can you get from pork loin? Let’s take a detailed look

Overview of Pork Loin

First, what exactly is pork loin? Here’s a quick primer:

• Comes from the top center of the pig’s back near the spine.

• Can be cut into boneless or bone-in pork chops.

• It’s a very lean cut with minimal marbling or external fat

• Has a mild flavor and tender, fine-grained texture when cooked.

• Works well for quick cooking methods like grilling, broiling, pan frying.

• Great for recipes like stuffed pork loin roast, orange glazed chops, etc.

Now that we know the basics about pork loin, let’s focus on its stellar protein content.

Protein in a 3 Ounce Serving of Pork Loin

According to the USDA, a 3 ounce serving of boneless grilled pork loin chop contains:

• 25 grams of protein
• 166 calories
• 6 grams of fat
• 0 grams of carbs

That’s a lot of protein packed into a single small chop! Just one 3 ounce serving provides 25 grams of protein, which is about 50% of the recommended daily value for protein. This makes pork loin an excellent source of this important nutrient.

The protein content remains similar between boneless and bone-in varieties. Cooking method also doesn’t significantly alter the protein content.

Protein Content in Larger Servings

The protein amounts scale up accordingly with bigger portions:

• 4 ounce serving: 34 grams of protein
• 6 ounce serving: 51 grams of protein

A 4 ounce pork chop provides over 60% of your daily protein needs. Eating a large 6 ounce chop covers nearly all of the recommended daily intake for most people.

Comparing to Other Lean Pork Cuts

How does pork loin stack up against other popular lean pork cuts when it comes to protein?

• Pork tenderloin: About 31 grams of protein per 4 ounce serving
• Pork chops: 25 grams of protein in 3 ounces
• Pork cutlets: 23 grams of protein in 3 ounces

Pork tenderloin has the highest protein content by weight since it’s the leanest cut. But pork loin chops contain nearly as much protein per ounce. So all the center loin cuts are great low fat, high protein options.

Pork Loin vs. Other High Protein Foods

The protein in pork loin is on par with many other high protein foods:

• Skinless chicken breast: 28 grams of protein in 3 ounces
• Firm tofu: 10 grams of protein per 3 ounces
• Tuna: 22 grams of protein in 3 ounces
• Lean beef: 24 grams of protein in 3 ounces
• Black beans: 7 grams of protein per half cup
• Eggs: 6 grams of protein per large egg

Pork loin contains a similar amount of protein compared to equivalent serving sizes of poultry, fish, beef and other meats. It provides more concentrated protein than most plant-based sources like beans or tofu.

Overall, pork loin is one of the best sources of high quality complete protein you can get from meat.

Benefits of Pork Loin Protein

What are some of the advantages of pork loin protein compared to plant-based proteins?

• It’s a complete protein – contains all the essential amino acids, unlike plant proteins which often lack one or more.

• High bioavailability – animal proteins are more easily digested and absorbed than proteins from plants.

• Supports muscle growth and maintenance – provides amino acids muscles need to recover and grow.

• Satisfying macronutrient – the protein keeps you feeling full longer than fat or carbs.

• Versatile for cooking – chops are quick cooking and take well to many prep methods.

Pork protein provides high quality nutrition, easy digestibility, and great taste.

Who Can Benefit from Eating More Pork Loin?

Here are some groups who may want to get more pork loin protein:

• Active people and athletes looking to build/repair muscle
• Older adults needing more high quality protein
• Growing kids and teens who require it for growth
• Pregnant or nursing women with increased needs
• Those recovering from illness or surgery
• People trying to lose weight – keeps you feeling satisfied

Of course, certain diets like vegetarian/vegan will limit pork. But most people can gain nutritional benefits from including it.

Any Downsides to Eating Pork Loin for Protein?

Pork loin itself is very lean, but there are a couple things to keep in mind:

• It still contains some saturated fat and cholesterol – choose lean cuts and trim excess fat.

• The high protein could be detrimental for those with kidney issues who need to restrict protein – check with your doctor.

• Handle raw pork properly and cook thoroughly to kill bacteria. Use a meat thermometer.

• Limit intake of processed pork products high in preservatives like bacon or ham.

As long as you pick lean cuts like loin, watch portions, and cook it well, pork can be part of a healthy diet.

The Bottom Line

A 3 ounce serving of pork loin provides about 25 grams of high quality complete protein. That’s 50% of the recommended daily intake from just one small chop!

Gram for gram, pork loin contains just as much or more protein compared to chicken, fish, beef, and other meats. With its mild taste, quick cooking, and stellar nutrition, it’s one of the best protein-packed cuts.

Eating pork loin provides amino acids for muscle growth and repair. It helps keep you feeling full and provides important health benefits related to protein intake. For most people, pork loin can be a nutritious part of a balanced diet when eaten in moderation.