Pork, fresh, loin, whole, separable lean and fat, raw

Pork, fresh loin, whole, separable lean and fat, raw refers to a primary cut of swine (Sus scrofa) obtained from the dorsal area between the shoulder and the ham. Pork loin is one of the most widely recognized and consumed cuts of pork in the United States and globally because it combines flavor with a relatively lean profile compared with fattier pork cuts such as belly or shoulder. The term 'separable lean and fat' indicates that the USDA measures and reports the nutrients considering the edible lean muscle as well as the attached fat — not trimmed away — giving consumers and nutrition professionals precise data on both macro‑ and micronutrients in the typical retail cut. Pork loin is distinct from the pork tenderloin, which is the smaller, more tender muscle running along the backbone. The loin itself extends across the pig’s back and, depending on butchering, can be sold as a whole roast, boneless or bone‑in, or portioned into chops. While a whole loin comprises lean muscle and external fat, separable lean‑only versions are trimmed to reduce fat content and are often marketed for leaner dietary patterns. Historically, pigs were domesticated more than 9,000 years ago in Asia, and pork has played a central role in many food cultures worldwide. In Europe and North America, pork loin became especially valued as a Sunday roast or celebratory dish. Its popularity stems not only from its mild flavor, which readily takes on marinades and herbs, but also because it yields consistent cooking results: a uniform thickness, predictable juiciness when properly cooked, and adaptability to roasting, grilling, and sous‑vide methods. Today, pork loin is often compared with other lean proteins such as chicken breast or turkey in dietary guidance, though it remains classified as red meat due to its myoglobin content — the oxygen‑binding protein that gives meat its reddish color. There are regional varieties and preparations. For example, in East Asia, loin might be cut into thin slices for quick stir‑fry or breaded as tonkatsu in Japan, whereas in European cuisine it might be brined and roasted with herbs. Variants include boneless loin roast, loin chops, and center loin roast. In USDA nutrient databases, the raw whole separable lean and fat cut (FDC 167818) provides a comprehensive snapshot of its nutritional composition before cooking, allowing chefs, dietitians, and home cooks to plan meals with precision. This cut’s balance of lean muscle and moderate fat makes it versatile: trimming additional fat further adapts it to lean eating patterns, while leaving the fat on can enhance flavor and moisture during cooking.

Pork, fresh loin raw may appear simple — a slab of meat — but its nutrient profile is varied and meaningful for many dietary needs. Per 100 g raw, this cut delivers approximately 198 kcal, with the majority of those calories coming from protein and fat rather than carbohydrates, as carbohydrates are effectively zero in this food. With ~19.7 g of protein, pork loin supplies high‑quality amino acids that support muscle protein synthesis and repair. Protein from pork is considered complete — containing all nine essential amino acids — and contributes to satiety and preservation of lean body mass. Fat in pork loin sits around 12.6 g per 100 g, of which ~4.36 g are saturated. While saturated fat often receives attention in heart health guidance, the remainder consists of monounsaturated and polyunsaturated fats (MUFA and PUFA), which when consumed in the context of an overall balanced diet have less deleterious effects on lipid profiles than saturated fats alone might suggest. Pork loin’s fat profile includes palmitic and stearic acid as the main saturated fats, with oleic acid (a monounsaturated fat) as the predominant MUFA. These fatty acids contribute to flavor, energy density, and absorption of fat‑soluble vitamins. Micronutrients in pork loin are also noteworthy. Selenium at ~33.2 µg per 100 g contributes toward daily antioxidant enzyme systems, while thiamin (vitamin B1 at ~0.901 mg) is abundant relative to other meats and is essential for carbohydrate metabolism and neurological function. Pork is one of the richest common food sources of thiamin. Other B‑vitamins such as riboflavin, niacin, and vitamin B6 support energy production pathways. Minerals — including ~356 mg of potassium, ~0.79 mg of iron, ~69.7 mg of choline, and ~1.74 mg of zinc — make this cut a contributor to immune function, oxygen transport, and nerve signaling. Compared to truly lean cuts such as pork tenderloin or chicken breast, the whole loin with separable fat has modestly higher fat and calorie content but also provides more fat‑soluble nutrients. For example, while a trimmed pork tenderloin might be lower in total fat, the presence of some fat in this cut can enhance absorption of vitamins like vitamin D. It’s important to note that cooking will alter many of these values; water loss and fat rendering concentrate nutrients per gram cooked. Dietitians often adjust raw data like this by applying yield factors when planning meals. Overall, pork loin’s nutrient density — high protein, a mix of fats, essential vitamins and minerals — positions it as a significant contributor to nutrient intake when consumed in appropriate portions.

Source: USDA FoodData Central (FDC ID: 167818)