Know what’s on your plate
Pork loin
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 238 kcal —
- Protein 17 g 34%
- Carbohydrate 0.1 g 0%
- Fat 19 g 24%
- Saturated fat 5.4 g 27%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 73.3 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 0.24 µg 1%
- Thiamin (B1) 0.89 mg 74%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 4.5 mg 28%
- Vitamin B12 0.56 µg 23%
Minerals
- Calcium 7.6 mg 1%
- Iron 1.1 mg 6%
- Magnesium 19.6 mg 5%
- Phosphorus 148 mg 12%
- Potassium 250 mg 5%
- Zinc 1.8 mg 16%
- Copper 0.08 mg 9%
- Manganese 0.03 mg 1%
- Selenium 17.9 µg 33%
- Iodine 3.1 µg 2%
Similar foods
- Whole pork loinfresh, separable lean only, raw143 kcal / 100 g
- Spicy pork loinwith spicy, raw162 kcal / 100 g
- Pork loin steakraw145 kcal / 100 g
- Pork loin rib roastboneless, lean, raw126 kcal / 100 g
- Pork loin chopsraw, lean and fat191 kcal / 100 g
- Pork sirloinraw130 kcal / 100 g
- Pork striploinraw120 kcal / 100 g
- Lamb loinraw109 kcal / 100 g
- Veal loinraw128 kcal / 100 g
- Sheep loinraw145 kcal / 100 g
Questions about Pork loin
How do you roast pork loin without drying it out?
Brown it in a hot pan first, then roast at 200°C until the centre reaches 70°C; rest it for at least 3 minutes before carving. A meat thermometer is more reliable than timing because the joint’s shape and size affect how quickly it cooks.
How do you cook pork loin steaks in a frying pan?
Pat the steaks dry, season them, then fry in a little oil over a medium-high heat for about 3–4 minutes on each side, depending on thickness. Check that the centre reaches 70°C, then let them rest briefly so the juices settle.
How long does raw pork loin keep in the fridge?
Keep it covered on the bottom shelf and cook it within 2 days of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
What goes well with pork loin?
Roast pork loin pairs well with apple sauce, roast potatoes and greens such as cabbage or Brussels sprouts. For a quick pan sauce, stir mustard and a little stock into the browned bits left in the pan.
Can you use pork tenderloin instead of pork loin?
Yes, but tenderloin is smaller and leaner, so it cooks faster and can dry out if treated like a large loin joint. Pork tenderloin has 107 kcal and 1.3 g fat per 100 g, compared with 238 kcal and 19 g fat in pork loin.
What is the difference between pork loin and pork tenderloin?
Pork loin is a broad cut from the back, often sold as a roast or steaks; tenderloin is a long, narrow muscle from beneath the backbone. Tenderloin is particularly lean, with 22.2 g protein and 1.3 g fat per 100 g.
Is pork loin a source of thiamin?
Yes. Pork loin is high in thiamin (vitamin B1), providing 0.89 mg per 100 g.
Source: ANSES–Ciqual (France) 28302 · per 100 g · carbohydrate per EU label, fibre excluded
