Pork
Category: Pork Products State: Fresh Parts: Loin Characteristics: Whole, Separable Lean And Fat Method: Cooked, Roasted
Nutrition Highlights
Serving Size
Calories
211
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 | 112 (52.9%) |
| Protein | 92 (43.6%) |
| Total | 211 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 49 (57.5%) |
| Protein | 23 (27.1%) |
| Fat | 12 (14.6%) |
| Ash | 1.0 (1.2%) |
| 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 roasted pork loin has about 3 grams of total fat and 1 gram of saturated fat
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It is a good source of high quality protein, providing about 26 grams of protein per 3 ounce serving. Protein helps build and repair muscles and tissues
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Pork loin is a good source of several important vitamins and minerals including selenium, zinc, vitamin B6 and niacin. These support immune function, metabolism and skin health
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It contains thiamine which is important for converting carbohydrates into energy. Thiamine also supports heart, muscle and nerve function
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Roasting pork loin enhances its flavor and tenderness while retaining its nutritional value. Roasting at high heat seals in the juices and moisture
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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May contain bacteria like Salmonella, Listeria or Trichinella depending on how it was raised and processed which can cause foodborne illness
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Processed meats like roasted pork are classified as carcinogenic to humans by the World Health Organization based on strong evidence that eating them increases colorectal cancer risks
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High in calories and fat which can contribute to weight gain and obesity if not accounted for as part of an overall healthy diet and lifestyle
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May be high in sodium depending on seasoning or marinade used which increases risk of high blood pressure
Additional Information
Pork, fresh, loin, whole, separable lean and fat, cooked, roasted is a versatile and popular meat that offers 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 specific pork product.
Nutritional Benefits:
1. High-Quality Protein: Pork loin is a great source of high-quality protein, providing all the essential amino acids required for the growth, repair, and maintenance of body tissues. Protein is crucial for muscle development, immune function, and the production of enzymes and hormones.
2. Essential Vitamins and Minerals: Pork loin contains various essential vitamins and minerals. It is particularly rich in B-vitamins such as thiamin, riboflavin, niacin, vitamin B6, and vitamin B12. These vitamins are involved in energy metabolism, nerve function, and the production of red blood cells. Additionally, pork loin is a good source of minerals like iron, zinc, phosphorus, and selenium, which play vital roles in immune function, bone health, and antioxidant defense.
3. Healthy Fats: Pork loin contains a mix of lean meat and fat. While the fat content can vary depending on the specific cut and cooking method, pork fat can provide a moderate amount of monounsaturated and polyunsaturated fats. These fats, particularly the omega-3 fatty acids found in pork fat, have been associated with heart health, reducing inflammation, and improving brain function.
Nutritional Risks:
1. Saturated Fat Content: One potential risk associated with pork loin is its saturated fat content. While lean cuts of pork loin have less fat compared to other cuts, they can still contain a moderate amount of saturated fat. Consuming high amounts of saturated fat has been linked to increased risk of heart disease and elevated blood cholesterol levels. Therefore, it is recommended to choose lean cuts of pork and trim visible fat to reduce saturated fat intake.
2. Sodium Content: Depending on the cooking method and any added seasonings or marinades, pork loin can sometimes be high in sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of cardiovascular diseases. It is advisable to choose low-sodium seasonings and limit the consumption of processed pork products, such as cured or smoked pork, which tend to have higher sodium levels.
3. Potential for Nitrite/Nitrate Exposure: Some pork products, including processed pork, may contain added nitrites or nitrates. These additives are used to preserve the meat and enhance its color. However, when consumed in excess, nitrites and nitrates can form nitrosamines, which are potentially carcinogenic compounds. To minimize exposure, it is recommended to consume fresh, unprocessed pork loin and limit the intake of cured or processed pork products.
In conclusion, pork loin, when consumed in moderation and prepared using healthy cooking methods, can be a nutritious addition to a balanced diet. It provides high-quality protein, essential vitamins and minerals, and healthy fats. However, it is important to be mindful of the saturated fat and sodium content, as well as potential exposure to nitrites/nitrates in processed pork products. As always, it is advisable to consult with a healthcare professional or registered dietitian for personalized dietary advice.