Pork Loin Nutrition Calculator — Calories & Nutrition per Serving

Roasted pork loin (lean only) has 182 kcal per 100g — almost exactly splitting the difference between tenderloin (143 kcal) and pork belly (518 kcal) ^[1]. The loin occupies the middle ground in both the animal's anatomy (running along the spine between shoulder and hip) and its nutritional profile.

At 27.3g protein and 7.4g fat per 100g, the whole loin provides a moderate fat content that keeps the meat juicier than tenderloin during roasting while staying well below the excessive fat levels of belly or ribs. This balance makes pork loin the most versatile cut for those who find tenderloin too dry and belly too rich ^[1].

Research on pork loin quality has confirmed that the center-cut section has consistently lower intramuscular fat (3.5–4.5%) compared to the blade end (5.5–7.0%) or sirloin end (4.5–6.0%), which explains why center-cut loin is leaner at 157 kcal per 100g ^[2].

Center-cut loin (lean, grilled) has 157 kcal per 100g. Whole loin (lean, roasted) has 182 kcal — a 25-calorie difference per 100g from the additional fat in the blade and sirloin ends ^[1]. But the bigger calorie variable is the fat cap: untrimmed whole loin reaches 217 kcal per 100g, a 35-calorie jump from the trimmed version.

The whole pork loin is a large cut (typically 3–5 lbs raw) that includes the center section, the blade end (toward the shoulder, more marbled), and the sirloin end (toward the hip, moderately lean). Butchers often sell these sections separately at different prices — the center-cut commands a premium for its uniformity and leanness ^[1].

For tracking: if you roast a whole loin and eat slices from different sections, use the whole loin roasted values (182 kcal lean, 217 kcal untrimmed) as your average. If you specifically buy center-cut, you can use the leaner values (157 kcal lean) ^[2].

Roasted pork loin delivers 0.72mg thiamine per 100g — 60% DV ^[1]. While this is slightly below tenderloin (0.87mg) and center-cut chop (0.78mg), it still provides 10x more thiamine than any comparable beef or chicken cut.

A 4-oz (113g) serving of roasted pork loin provides 0.81mg thiamine — 68% DV. Combined with 42.9mcg selenium (78% DV) and 282mg phosphorus (23% DV), a single moderate serving covers the majority of three different micronutrient requirements simultaneously ^[1].

Studies on nutrient retention in roasted pork loin have shown that roasting at moderate temperatures (325–375°F) to an internal temperature of 145°F preserves approximately 75–85% of the original thiamine content. Higher temperatures and longer cooking times reduce thiamine retention by an additional 10–15% ^[2].

A whole pork loin roast weighs approximately 3–5 lbs (1.4–2.3 kg) raw. After roasting to 145°F internal, expect a yield of approximately 75–80% — a 4-lb (1.8 kg) roast produces about 3–3.2 lbs (1.4–1.45 kg) cooked ^[1].

Sliced into ½-inch portions, this yields approximately 16–20 slices of about 70g each (127 kcal per slice, lean). At 2 slices per person (140g, 255 kcal), a 4-lb roast serves 8–10 people — making it one of the most economical entertaining options per serving ^[1].

For meal prep: sliced roasted pork loin keeps well for 4–5 days refrigerated. The moderate fat content (7.4g/100g) prevents it from drying out during reheating like tenderloin can, while keeping calories reasonable. Slice cold for sandwiches or reheat briefly for warm meals ^[2].

These two cuts are adjacent in the animal but different muscles with different fat profiles. Pork loin is the wide, flat, exterior muscle (182 kcal lean roasted). Tenderloin is the narrow, cylindrical, interior muscle (143 kcal lean roasted) — 39 kcal apart per 100g, or 44 kcal per 4-oz serving ^[1].

Physical identification: loin is 4–5 inches wide, weighs 3–5 lbs, and often has a visible fat cap. Tenderloin is 2–3 inches wide, weighs about 1 lb, and has virtually no external fat. At the store, check the size and shape — not just the name on the label ^[1].

The confusion compounds when recipes call for 'pork loin' and the cook substitutes tenderloin (or vice versa). If you use tenderloin in place of loin, you'll have a drier result with fewer calories. If you use loin in place of tenderloin, you'll have more fat and calories but better moisture retention during cooking ^[2].