If you're looking for a lean source of protein, pork loin is a great choice. One chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151g) of whole, lean pork loin contains approximately 152 calories. This makes it an excellent option for those pursuing weight loss goals or simply looking to maintain a healthy diet.
Pork loin is low in fat and high in protein, making it an excellent choice for anyone looking to build muscle or manage their weight. Additionally, it is a great source of essential vitamins and minerals that can contribute to overall health and well-being.
In this article, we'll explore the many benefits of pork loin and offer tips on how to prepare it in a variety of ways.
Calories in Pork Loin (Whole, Lean Only)
As mentioned earlier, one chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151g) of whole, lean pork loin contains approximately 152 calories. This makes it an excellent choice for anyone looking to manage their weight or maintain a healthy diet.
Protein and Fat Content of Pork Loin
Pork loin is an excellent source of protein, containing approximately 24 grams per serving. Additionally, it is relatively low in fat, with only about 5 grams per serving. This makes it an excellent choice for those looking to build muscle or manage their weight.
Vitamin and Mineral Content of Pork Loin
In addition to being a great source of protein, pork loin is high in essential vitamins and minerals. One serving contains approximately 25% of the recommended daily intake (RDI) of thiamin, 10% of the RDI of riboflavin, and 15% of the RDI of niacin. It is also a great source of vitamin B6, phosphorus, and selenium.
Pork Loin as a Source of Iron
Pork loin is also an excellent source of iron, containing approximately 12% of the RDI per serving. Iron is an essential mineral that is vital for the formation of red blood cells and the transport of oxygen throughout the body.
Lean Meat for Weight Management
Because it is low in fat and high in protein, pork loin is an excellent choice for anyone looking to manage their weight. In fact, research has shown that consuming lean protein can help to reduce appetite and promote feelings of fullness, which can lead to reduced calorie intake and weight loss.
Preparing Pork Loin in Various Ways
Pork loin can be prepared in a variety of ways, including grilling, roasting, and even slow cooking. It is important to ensure that pork is cooked to an internal temperature of 145°F to ensure that it is safe to eat. Additionally, it is important to trim any visible fat from the meat before cooking to reduce overall calorie and fat intake.
Serving Suggestions for Pork Loin
Pork loin can be served in a variety of ways, making it a versatile addition to any meal. Some popular serving suggestions include:
- Sliced and served with roasted vegetables
- Grilled and served with a fresh salad
- Slow-cooked and shredded for use in tacos or sandwiches
Other Health Benefits of Pork Loin
In addition to being a great source of protein and essential vitamins and minerals, pork loin may offer a number of other health benefits. For example, it is high in choline, which is important for brain health and development. Additionally, some studies have suggested that consuming lean pork as part of a healthy diet may help to reduce the risk of certain chronic diseases, including heart disease and type 2 diabetes.
Myths and Facts About Pork Loin
There are a number of myths surrounding the consumption of pork, including the idea that it is high in fat and cholesterol. However, in reality, pork loin is a relatively lean cut of meat, and studies have shown that consuming lean pork as part of a healthy diet is not associated with an increased risk of heart disease or other health problems.
Choosing and Storing Pork Loin
When choosing pork loin, it is important to look for cuts that are pinkish-red in color and have a relatively small amount of visible fat. It is also important to store pork loin properly in the refrigerator or freezer to prevent the growth of harmful bacteria. Cooked pork loin can be stored in an airtight container in the refrigerator for up to 3-4 days, or in the freezer for up to 2-3 months.
Pork loin is a great source of lean protein, essential vitamins and minerals, and even iron. When cooked properly and paired with the right foods and seasonings, it can be a delicious and nutritious addition to any meal.
5 FAQs About Pork Loin
1. How many calories does one raw chop of pork loin contain?
One raw chop of pork loin (excluding refuse) yields approximately 152 calories, based on a weight of 151 g.
2. Is pork loin a lean cut of meat?
Yes, pork loin is considered a lean cut of meat. It is lower in fat than other cuts like pork belly or shoulder.
3. What are some healthy ways to prepare pork loin?
Healthy ways to prepare pork loin include grilling, roasting, or baking in the oven. Limit added fats and use herbs and spices instead of salt or sugar for flavoring.
4. Does pork loin provide any nutritional benefits?
Yes, pork loin is a good source of protein, vitamins, and minerals such as iron and zinc.
5. Are there any precautions to take when cooking pork loin?
It is important to cook pork loin to a safe internal temperature of at least 145°F to reduce the risk of foodborne illness. Use a meat thermometer to ensure the proper cooking temperature is reached.