Meat
raw boneless pork loin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
152
PROTEIN
22.5g
CARBS
0g
FAT
6.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories152kcal—
Protein22.5g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.2g8%
Saturated fat2.1g11%
Trans fat0g—
Cholesterol58mg19%
Water70.5g—
MINERALS
Sodium48mg2%
Potassium358mg8%
Calcium6.0mg0%
Iron0.80mg4%
Magnesium25mg6%
Phosphorus210mg17%
Zinc1.9mg17%
Copper0.06mg7%
Manganese0.01mg0%
Selenium32.4µg59%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0.50µg3%
Vitamin E0.20mg1%
Vitamin K0µg0%
Thiamin (B1)0.90mg75%
Riboflavin (B2)0.30mg23%
Niacin (B3)7.5mg47%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.50mg29%
Folate (B9)4.0µg1%
Vitamin B120.60µg25%
%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 cup150g
1 oz28.4g
1 lb453.6g
1 piece120g
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 B6, which are crucial for energy metabolism and nervous system function.
- ✓Provides essential minerals like selenium, a powerful antioxidant, and zinc, which supports immune function and wound healing.
- ✓Pork loin is a lean cut, offering a high protein-to-fat ratio when trimmed of visible fat, making it a good choice for a balanced diet.
COOKING TIPS
In the kitchen.
- 1To ensure juiciness, avoid overcooking. Use a meat thermometer and cook to a safe internal temperature of 145°F (63°C), followed by a 3-minute rest period.
- 2Brining the pork loin for 1-2 hours before cooking can significantly improve its moisture and flavor.
- 3Pork loin is versatile and can be roasted whole, cut into thick chops for grilling or pan-searing, or sliced thinly for stir-fries.
STORAGE
Keep it fresh.
- Refrigerate raw pork loin immediately in its original packaging or a sealed container at 40°F (4°C) or below. Use within 3-5 days.
- For longer storage, wrap tightly in plastic wrap, foil, or a freezer bag and freeze at 0°F (-18°C). It can be stored for 6-12 months for best quality.
FAQ
Frequently asked questions.
Is raw boneless pork loin healthy?
Yes, raw boneless pork loin is a healthy choice, especially when trimmed of visible fat. It's an excellent source of high-quality complete protein, essential for muscle building and repair. It also provides vital B vitamins (thiamin, niacin, B6), selenium, and zinc, which support energy metabolism, antioxidant defense, and immune function.
What are the nutritional values of raw boneless pork loin?
Per 100 grams, raw boneless pork loin contains approximately 152 calories, 22.5 grams of protein, 0 grams of carbohydrates, and 6.2 grams of fat. This makes it a lean protein source with a high protein-to-calorie ratio.
Is pork loin good for weight loss?
Yes, pork loin can be beneficial for weight loss due to its high protein content and relatively low-calorie count. Protein helps increase satiety, reducing overall calorie intake, and supports muscle mass during weight loss. Its lean nature makes it a good option for a balanced, calorie-controlled diet.
Is raw boneless pork loin gluten-free?
Yes, raw boneless pork loin is naturally gluten-free. As an unprocessed meat, it does not contain wheat, barley, or rye. However, always check labels if purchasing pre-marinated or processed pork loin products, as they may contain gluten-containing ingredients.
Is pork loin keto-friendly or low-carb?
Absolutely, pork loin is an excellent choice for keto and low-carb diets. It contains 0 grams of carbohydrates per 100 grams, making it a pure protein and fat source that fits perfectly into these dietary plans. It helps maintain ketosis while providing essential nutrients.
How should I cook raw boneless pork loin?
Boneless pork loin is versatile and can be roasted whole, grilled, pan-seared, or cut into chops for quicker cooking. For best results, cook to an internal temperature of 145°F (63°C) followed by a 3-minute rest. This ensures it remains juicy and tender.
What does raw boneless pork loin taste like?
Raw boneless pork loin has a mild, slightly sweet, and savory flavor. It's less gamey than some other cuts of pork and readily absorbs marinades and seasonings. Its lean texture means it can be very tender when cooked properly.
How do you properly store raw boneless pork loin?
Store raw boneless pork loin in its original packaging or in a sealed container in the coldest part of your refrigerator for up to 3-5 days. For longer storage, it can be frozen for 4-6 months. Thaw frozen pork loin in the refrigerator before cooking.
How can I tell if raw boneless pork loin is fresh or spoiled?
Fresh raw boneless pork loin should have a light pink color and be firm to the touch. Avoid pork that appears grayish, has a slimy texture, or emits a strong, sour, or off-putting odor. These are signs of spoilage and it should be discarded.
Can raw boneless pork loin be eaten rare or medium-rare?
For food safety, the USDA recommends cooking pork loin to an internal temperature of 145°F (63°C) with a 3-minute rest. This results in a medium-rare to medium doneness, which is safe and ensures a tender, juicy product. Avoid eating pork loin rare.
