Pork
Category: Pork Products State: Fresh Parts: Loin Characteristics: Whole, Separable Lean And Fat Method: Cooked, Broiled
Nutrition Highlights
Serving Size
Calories
205
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 106 (51.8%) |
| Protein | 93 (45.2%) |
| Total | 205 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 49 (57.9%) |
| Protein | 23 (27.3%) |
| Fat | 12 (13.9%) |
| Ash | 1.1 (1.4%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Pork loin is a lean cut of meat that is low in fat. Three ounces of cooked pork loin has about 26 grams of protein and only 3 grams of fat
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Pork loin is a good source of several important vitamins and minerals including selenium, zinc, vitamin B6 and niacin. These nutrients support immune function, metabolism and skin health
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The protein in pork loin helps build and repair muscles. The amino acids in pork also aid in the production of hormones and enzymes in the body
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Broiling is a cooking method that helps retain moisture in pork loin while allowing excess fat to drip away, resulting in a lean and tender cut of meat
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When cooked to an internal temperature of 145°F, pork loin is safe to eat and any potential risks of foodborne illness are eliminated
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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Potential risk of trichinellosis if pork is undercooked or eaten raw
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Possible presence of toxins if pork is processed or cooked incorrectly
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May contain bacteria like Salmonella, E. coli or Staphylococcus aureus especially if not handled or cooked properly
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Some religious dietary restrictions prohibit consumption of pork
Additional Information
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled is a versatile and widely consumed meat product that provides several nutritional benefits. However, it is important to note that the nutritional composition can vary depending on the cooking method and the specific cut of pork. Here, we will focus on the general nutritional benefits and risks associated with this particular pork product.
Nutritional Benefits:
1. High-Quality Protein: Pork is an excellent source of high-quality protein, providing all the essential amino acids necessary for growth, repair, and maintenance of body tissues. Consuming an adequate amount of protein is essential for building and maintaining muscle mass, supporting immune function, and regulating various physiological processes.
2. Essential Vitamins and Minerals: Pork is rich in essential vitamins and minerals, including thiamin, riboflavin, niacin, vitamin B6, vitamin B12, zinc, selenium, and phosphorus. Thiamin, riboflavin, and niacin are important for energy metabolism, while vitamin B6 and B12 are crucial for brain function and the formation of red blood cells. Zinc, selenium, and phosphorus play vital roles in immune function, cell growth, and bone health.
3. Healthy Fats: Pork contains a mix of both saturated and unsaturated fats. While it is true that pork can be higher in saturated fats compared to other meats, the fat composition of pork loin tends to be leaner. The presence of unsaturated fats, including monounsaturated and polyunsaturated fats, can contribute to heart health when consumed in moderation and as part of a balanced diet.
4. Iron: Pork is a good source of iron, especially the more red or darker cuts. Iron is essential for the production of hemoglobin, which carries oxygen to all parts of the body. Including iron-rich foods like pork in the diet can help prevent iron deficiency anemia and support overall energy levels.
Nutritional Risks:
1. High Saturated Fat Content: While the fat content of pork loin is generally leaner compared to other cuts, it is still important to moderate consumption due to its relatively higher saturated fat content. Diets high in saturated fats have been associated with increased risk of heart disease and other chronic conditions. To minimize risks, it is recommended to trim visible fat and opt for cooking methods that do not add excessive fat, such as broiling or grilling.
2. Sodium Content: Depending on the preparation method and added seasonings, pork loin can be relatively high in sodium. Excessive sodium intake is linked to increased blood pressure and an increased risk of cardiovascular diseases. It is important to choose low-sodium seasoning options and be mindful of overall sodium intake when consuming pork.
3. Potential for Nitrate/Nitrite Exposure: Processed pork products, such as bacon or ham, often contain added nitrites or nitrates as preservatives. These compounds can form potentially harmful substances called nitrosamines when exposed to high heat during cooking. However, fresh pork loin does not typically contain added nitrites or nitrates, reducing this particular risk.
In conclusion, pork loin, when consumed in moderation and prepared using healthier cooking methods like broiling, can provide valuable nutritional benefits. It is an excellent source of protein, essential vitamins, minerals, and healthy fats. However, it is essential to be mindful of the fat content, particularly saturated fat, and sodium levels when incorporating pork into a balanced diet.