Pork holds its own against other meats when it comes to fat, calories and cholesterol. Many cuts of pork are even as lean or leaner than chicken. But pork has the added bonus of greater amounts of vitamins and minerals.
If you’re looking for the leanest option when it comes to pork, look for loins and chops. Check out the chart below to see how pork stacks up.
Serving Sizes and Nutritional Profiles of Lean Meats
| 3-ounce cooked serving: | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) |
| Lean Chicken | ||||
| Skinless chicken breast * | 139 | 3.1 | 0.9 | 73 |
| Skinless chicken leg* | 162 | 7.1 | 2.0 | 80 |
| Skinless chicken thigh* | 177 | 9.3 | 2.6 | 81 |
| Lean Cuts of Pork | ||||
| Pork tenderloin | 120 | 3.0 | 1.0 | 62 |
| Pork boneless top loin chop** | 173 | 5.2 | 1.8 | 61 |
| Pork top loin roast* | 147 | 5.3 | 1.6 | 68 |
| Pork center loin chop** | 153 | 6.2 | 1.8 | 72 |
| Pork sirloin roast* | 173 | 8.0 | 2.4 | 76 |
| Pork rib chop** | 158 | 7.1 | 2.2 | 56 |
| Lean Cuts of Beef | ||||
| Beef eye of round* | 141 | 4.0 | 1.5 | 59 |
| Beef top round*** | 169 | 4.3 | 1.5 | 76 |
| Beef tip round* | 149 | 5.0 | 1.8 | 69 |
| Beef top sirloin** | 162 | 8 | 2.2 | 76 |
| Beef top loin** | 168 | 7.1 | 2.7 | 65 |
| Beef tenderloin** | 175 | 8.1 | 3.0 | 71 |
| Fish (*dry heat, **moist heat) | ||||
| Cod* | 89 | 0.7 | 0.1 | 40 |
| Flounder* | 99 | 1.3 | 0.3 | 58 |
| Halibut* | 119 | 2.5 | 0.4 | 35 |
| Orange roughy* | 75 | 0.8 | 0.0 | 22 |
| Salmon* | 175 | 11.0 | 2.1 | 54 |
| Shrimp** | 84 | 0.9 | 0.2 | 166 |
*Roasted, **Broiled, ***Braised
Source: U.S. Department of Agriculture Nutrient Database Release 18 or the 2006 Revised USDA Nutrient Data Set for Fresh Pork.
See more pork tips.