Meat
broiled pork loin leg cap steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
158
PROTEIN
27.6g
CARBS
0g
FAT
4.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories158kcal—
Protein27.6g55%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.4g6%
Saturated fat1.4g7%
Trans fat0.02g—
Cholesterol81mg27%
Water68.7g—
MINERALS
Sodium76mg3%
Potassium366mg8%
Calcium7.0mg1%
Iron0.97mg5%
Magnesium23mg5%
Phosphorus221mg18%
Zinc4.1mg37%
Copper0.07mg8%
Manganese0.01mg0%
Selenium32.1µg58%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E0.10mg1%
Vitamin K0µg0%
Thiamin (B1)0.48mg40%
Riboflavin (B2)0.39mg30%
Niacin (B3)8.2mg51%
Pantothenic acid (B5)0.77mg15%
Vitamin B60.43mg25%
Folate (B9)1.0µg0%
Vitamin B120.69µg29%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 piece194g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and maintenance.
- ✓Rich in B vitamins, particularly thiamin (B1), niacin (B3), and vitamin B6, which are vital for energy metabolism and nervous system function.
- ✓Provides key minerals such as selenium, a powerful antioxidant, and zinc, which supports immune function and wound healing.
- ✓As a lean cut, pork loin offers a favorable protein-to-fat ratio when visible fat is trimmed, supporting a healthy diet.
COOKING TIPS
In the kitchen.
- 1For broiling, position the oven rack so the steak is 4-6 inches from the heat source. Cook for 5-7 minutes per side, or until an instant-read thermometer registers 145°F (63°C).
- 2Pat the steak dry with paper towels before seasoning to ensure a good sear and crust formation under the broiler.
- 3Let the cooked steak rest for 5-10 minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful piece of meat.
- 4The leg cap often has a fat cap; scoring it in a diamond pattern before cooking helps the fat render and baste the meat, adding flavor and moisture.
STORAGE
Keep it fresh.
- Store raw pork loin steaks in the refrigerator at 40°F (4°C) or below for up to 3-5 days in their original packaging or an airtight container.
- For long-term storage, wrap individual steaks tightly in plastic wrap and heavy-duty foil or place in a freezer bag, and freeze at 0°F (-18°C) for up to 6 months.
- Store cooked pork in an airtight container in the refrigerator and consume within 3-4 days.
FAQ
Frequently asked questions.
Is broiled pork loin leg cap steak healthy?
Yes, it is a very lean and nutrient-dense protein source. With only 158 calories and 4.41g of fat per 100g, it provides essential B vitamins and minerals like zinc and selenium while remaining low in saturated fat compared to other pork cuts.
How much protein is in this pork cut?
This cut is an excellent source of high-quality protein, providing approximately 27.57g per 100g serving. It is a complete protein, meaning it contains all essential amino acids necessary for muscle repair, maintenance, and growth.
Is pork loin leg cap steak good for weight loss?
Yes, its high protein content helps promote satiety, which can reduce overall calorie intake by keeping you full longer. Since it is relatively low in calories and contains zero carbohydrates, it fits well into calorie-controlled diets.
Is this pork cut keto-friendly?
Absolutely. With 0g of carbohydrates and a high protein content, it is an ideal staple for ketogenic and low-carb diets. To meet higher fat macros on keto, you can pair it with healthy fats like olive oil or avocado.
Is broiled pork loin leg cap steak gluten-free?
Plain pork loin leg cap steak is naturally gluten-free. However, if you are buying pre-marinated meat or using store-bought rubs, check the labels for hidden gluten in thickeners, soy sauce, or malt-based flavorings.
How do you properly broil this steak?
Season the steak and place it on a broiler pan about 4 inches from the heat source. Broil for approximately 5-8 minutes per side until the internal temperature reaches 145°F (63°C), then let it rest for 3 minutes to retain its juices.
What does pork loin leg cap steak taste like?
It has a mild, savory flavor that is less intense than pork shoulder or belly. The texture is lean and firm; because it is so lean, it absorbs marinades well but can become tough if overcooked.
What exactly is the 'leg cap' on a pork loin?
The leg cap refers to the muscle located at the end of the loin where it meets the leg (ham). It is a lean, flavorful portion that is often sliced into steaks, offering a slightly more robust texture than the center-cut loin.
How long does cooked pork loin last in the refrigerator?
Once broiled, the pork should be cooled and stored in an airtight container within two hours. It will remain safe and flavorful in the refrigerator for 3 to 4 days, or it can be frozen for up to 3 months.
How can I tell if the pork has spoiled?
Fresh pork should be pinkish-red; if it turns grey, brown, or greenish, it has likely spoiled. Other signs of spoilage include a slimy or sticky surface texture and a sour, off-putting odor.
