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Pork is the meat of the domestic pig, sold fresh as tenderloin, loin chops, shoulder roasts, ribs and ground pork, and processed into ham and bacon. The short answer on whether pork is healthy: it depends heavily on the cut. A roasted pork tenderloin is one of the leanest meats in USDA data, with about 122 calories and 22 grams of protein per 3 ounces, while spareribs carry more than eight times the fat. Fresh pork is also unusually rich in thiamin (vitamin B1) and selenium. This guide covers pork nutrition cut by cut, the red meat research context, and how to cook pork safely.
Peptide Labs does not sell pork or other meat products. This article is general nutrition information, not medical advice.
Key Takeaways
- A 3-ounce roasted pork tenderloin has about 122 calories, 22 grams of protein and 3 grams of fat in USDA data.
- Fat varies widely by cut: tenderloin and loin chops are lean, while ground pork, shoulder and spareribs are much fattier.
- Fresh pork supplies far more thiamin than beef or chicken; a serving of tenderloin covers about two thirds of the Daily Value.
- Pork is a red meat, and ham and bacon count as processed meat.
- FoodSafety.gov and CDC list 145°F with a 3-minute rest for whole cuts and 160°F for ground pork.
- Trichinellosis from US pork has become rare, but undercooked meat can still carry parasites.
Pork nutrition by cut
The table below uses USDA FoodData Central (SR Legacy) values for 3 ounces of cooked meat, with the percent Daily Value (%DV) in brackets. FDC ID numbers let you look up each entry yourself.
| Cut, 3 oz cooked (FDC ID) | Calories | Protein | Fat | Saturated fat | Thiamin |
|---|---|---|---|---|---|
| Tenderloin, lean, roasted (168250) | 122 | 22.2 g (44%) | 3.0 g (4%) | 1.0 g (5%) | 0.81 mg (67%) |
| Center loin chop, lean, broiled (168240) | 153 | 22.8 g (45%) | 6.2 g (8%) | 1.8 g (9%) | 0.53 mg (44%) |
| Shoulder blade steak, lean and fat, braised (167850) | 227 | 21.3 g (43%) | 15.0 g (19%) | 5.6 g (28%) | 0.43 mg (35%) |
| Ground pork, cooked (167903) | 252 | 21.8 g (44%) | 17.7 g (23%) | 6.6 g (33%) | 0.60 mg (50%) |
| Spareribs, lean and fat, roasted (169178) | 307 | 17.8 g (36%) | 26.2 g (34%) | 7.9 g (39%) | 0.36 mg (30%) |
Two patterns stand out. First, the fat a cut carries drives its calories far more than its protein does; every cut here supplies roughly 18 to 23 grams of protein. Second, cuts with visible marbling or a fat cap, such as shoulder and ribs, are where most of the saturated fat sits. Ground pork varies with the lean-to-fat ratio, so the package label is more reliable than any single USDA average.
Pork tenderloin nutrition
Pork tenderloin is the narrow muscle along the backbone, and it is the cut most people mean when they ask about lean pork. In USDA data, 3 ounces of lean roasted tenderloin (FDC 168250) supply about 122 calories, 22.2 grams of protein, 3.0 grams of fat and 1.0 gram of saturated fat. It also provides about 67% of the Daily Value for thiamin, 59% for selenium, 39% for niacin and 37% for vitamin B6. A separate USDA entry for broiled tenderloin (168313) lists more calories and protein per serving, a reminder that cooking method and sampling change the numbers.
Watch for tenderloins labeled as containing a solution or broth. USDA’s entry for roasted tenderloin with added solution (169180) lists about 9% of the Daily Value for sodium per 3 ounces, against 2% for plain tenderloin. The label states the percentage of solution added, and our guide to low-sodium foods explains how to read sodium on Nutrition Facts panels.
Tenderloin vs pork loin
Pork loin is a different, wider cut from the same area, sold as roasts or as chops. Lean loin chops are close to tenderloin in protein but carry about twice the fat per serving in USDA data. Both are lean choices compared with shoulder, ribs or ground pork.
Pork vs beef vs chicken
How does pork compare with other common meats? Per 3 ounces cooked, lean pork tenderloin and lean beef top sirloin (168634) are similar in calories and fat, and a roasted skinless chicken breast (171477) is similar again. The real differences are in vitamins and minerals.
| Per 3 oz cooked (FDC ID) | Calories | Protein | Thiamin | Zinc | Vitamin B12 |
|---|---|---|---|---|---|
| Pork tenderloin, lean (168250) | 122 | 22.2 g (44%) | 0.81 mg (67%) | 2.1 mg (19%) | 0.48 mcg (20%) |
| Beef top sirloin, lean (168634) | 156 | 26.0 g (52%) | 0.07 mg (6%) | 4.9 mg (44%) | 1.45 mcg (61%) |
| Chicken breast, roasted (171477) | 140 | 26.4 g (53%) | 0.06 mg (5%) | 0.85 mg (8%) | 0.29 mcg (12%) |
Pork wins clearly on thiamin, beef on zinc and vitamin B12, and chicken sits lowest for most minerals. For more on those nutrients, see our guides to zinc in foods, vitamin B12 in foods and chicken breast nutrition. Our protein foods guide compares meat with plant sources, and the sibling article on lamb meat covers another red meat.
Is pork healthy? The red meat context
Pork is sometimes marketed as a white meat, but the World Health Organization defines red meat as all mammalian muscle meat and names pork in that list, alongside beef, lamb and goat. In 2015 the International Agency for Research on Cancer (IARC) classified red meat as probably carcinogenic to humans (Group 2A), with the strongest but still limited evidence for colorectal cancer. Processed meat, which includes ham, bacon, sausages and hot dogs, was classified as carcinogenic to humans (Group 1). These classifications describe how strong the evidence is, not how large the risk is for any one person.
The Dietary Guidelines for Americans list pork among the meats in the protein foods group, and the 2025-2030 edition suggests baking, broiling, roasting, stir-frying or grilling rather than deep-frying. Ham is a different food nutritionally: USDA’s roasted lean ham entry (168284) lists about 49% of the Daily Value for sodium per 3 ounces. Fresh pork cuts are naturally low in sodium. Cholesterol is similar across meats, near a quarter of the DV per serving; our dietary cholesterol guide explains how much that matters. If you render pork fat, the lard guide covers its fat profile.
Cooking pork safely
CDC and the FoodSafety.gov chart list these minimum internal temperatures, measured with a food thermometer in the thickest part:
- Fresh pork steaks, chops and roasts, including tenderloin: 145°F, then rest for 3 minutes before carving or eating.
- Ground pork and pork sausage: 160°F.
- Handling: keep raw pork cold and separate from ready-to-eat foods, and wash hands, boards and knives after contact.
Color is not a reliable test, so CDC advises checking with a food thermometer. Trichinellosis, the parasite infection once linked closely to pork, is now rare in the US. A CDC surveillance report counted about 400 cases a year in the late 1940s and a median of 15 a year in 2008 to 2012, crediting legislation such as the 1980 Swine Health Protection Act, changes in pig farming, and proper cooking and freezing. In that period, bear meat caused more cases than pork. CDC still lists undercooked pork and wild game as typical sources, and undercooked meat can also carry Toxoplasma, a concern for pregnant people and people with weakened immune systems.
Some people react to pork for another reason: alpha-gal syndrome, a potentially serious allergy linked mainly to lone star tick bites in the US. CDC says people with it may need to avoid red meat such as beef, pork and lamb, and sometimes dairy. Symptoms after eating meat are a reason to see a clinician.
Frequently Asked Questions
Is pork healthy to eat?
Lean fresh pork, such as tenderloin and loin chops, is high in protein, thiamin and selenium and low in fat. Fatty cuts and processed pork are higher in saturated fat or sodium.
Is pork a red meat?
Yes. The World Health Organization defines red meat as all mammalian muscle meat and lists pork, along with beef, lamb and goat.
How much protein is in pork tenderloin?
About 22 grams per 3-ounce serving of lean roasted tenderloin in USDA data, with about 122 calories.
What temperature should pork be cooked to?
CDC and FoodSafety.gov list 145°F with a 3-minute rest for fresh pork chops, roasts and tenderloin, and 160°F for ground pork.
Is pink pork safe?
Color is not a reliable test. CDC advises a food thermometer: 145°F plus a 3-minute rest for whole cuts and 160°F for ground pork.
Can you still get worms from pork?
Trichinellosis from US commercial pork is now rare, but CDC still lists undercooked pork and wild game as sources. Cooking to the recommended temperature is the safeguard.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Lamb Meat: Nutrition, Is Lamb Healthy and Lamb vs Beef, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Foods High in Zinc: USDA List for Meat Eaters, Vegetarians and Vegans.