FoodScore
0/ 100
Goodmeat· 100 g

Pork Loin Cooked

Pork Loin Cooked earns a 'Good' FoodScore of 65/100, primarily due to its excellent protein content and favorable micronutrient profile, despite a minor penalty for trans fat.

  • Provides a substantial 26.45g of protein per 100g serving, supporting muscle health and satiety.
  • Offers 19% DV of zinc and 24% DV of vitamin B12 per 100g, contributing to immune and nervous system function.
  • Contains only 46mg of sodium per 100g, making it a low-sodium protein option.
  • Classified as a minimally processed (NOVA 1) food, indicating it's close to its natural state.
  • Includes 0.08g of trans fat per 100g, a factor that slightly reduces its overall FoodScore.
  • Scores +5 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26.45g
53% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
46mg
2% of Daily Value
+
What it brings to the table
Protein (26.4g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12, Riboflavin)+8
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-3
−
What holds it back
Trans fat present-20

Why it scores 65

Pork Loin Cooked achieves a 'Good' FoodScore of 65 out of 100, largely driven by its robust nutritional contributions. A significant bonus of +10 points is awarded for its high protein content, providing 26.45g per 100g serving, which is crucial for various bodily functions. The food also receives an additional +8 points for its beneficial micronutrient profile, particularly for its notable amounts of phosphorus, zinc, vitamin B12, and riboflavin. Its healthy fat profile, characterized by a relatively low saturated fat content for a meat and the absence of high levels of unhealthy fats, contributes another +10 points. As a minimally processed food (NOVA 1), it earns a further +10 points, reflecting its natural state. However, the presence of 0.08g of trans fat incurs a penalty of -20 points, preventing a higher score. If the trans fat were absent, the score would be significantly higher, pushing it into the 'Excellent' category.

Health benefits

What the nutrients in pork loin cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Pork loin is an excellent source of high-quality protein, essential for building and repairing muscle tissue. Each 100g serving delivers 26.45g of protein, providing a substantial portion of the daily recommended intake for adults. This makes it a valuable food for athletes, active individuals, and those looking to maintain muscle mass as they age. The protein in pork loin contains all nine essential amino acids, making it a complete protein source that the body cannot produce on its own. Incorporating lean protein sources like pork loin into meals can help support muscle synthesis and overall physical strength.

Contributes to Immune Function

Pork loin provides key micronutrients that play a role in supporting a healthy immune system. Notably, a 100g serving contains 2.11mg of zinc, which is 19% of the Daily Value. Zinc is vital for the development and function of immune cells, and adequate intake is necessary for proper immune response. Additionally, the protein content itself is fundamental for producing antibodies and other immune components. Including pork loin in a balanced diet can help ensure sufficient intake of these immune-supportive nutrients, contributing to the body's natural defenses.

Boosts Energy and Nervous System Health

Pork loin is a significant source of vitamin B12, a nutrient crucial for energy metabolism and the proper functioning of the nervous system. A 100g serving supplies 24% of the Daily Value for vitamin B12. This vitamin is essential for the formation of red blood cells, which carry oxygen throughout the body, and for maintaining the myelin sheath that protects nerves. Adequate B12 intake helps prevent fatigue and supports cognitive function. As vitamin B12 is primarily found in animal products, pork loin can be a valuable dietary component for ensuring optimal energy levels and neurological health.

Promotes Satiety and Weight Management

The high protein content of cooked pork loin can be highly beneficial for satiety and weight management. With 26.45g of protein per 100g, it helps you feel full and satisfied for longer periods after eating, which can reduce overall calorie intake. Protein has a higher thermic effect of food compared to fats and carbohydrates, meaning the body expends more energy to digest it. This combination of satiety and metabolic boost makes lean pork loin a strategic choice for those aiming to manage their weight effectively within a calorie-controlled diet.

How to eat it

Pork loin is a versatile and lean cut of meat widely enjoyed in American cuisine, often serving as a centerpiece for main meals. It's typically roasted whole, grilled, or cut into chops for pan-frying. Its mild flavor pairs well with a variety of seasonings and sauces, making it adaptable to diverse culinary traditions. A typical serving size of 100g (about 3.5 ounces) provides a substantial amount of protein without excessive calories, making it a nutritious choice for lunch or dinner.

To maximize leanness, trim any visible fat from the pork loin before cooking.
Marinate pork loin for at least 30 minutes to enhance flavor and tenderness, using herbs, spices, and a low-sodium liquid.
Cook pork loin to an internal temperature of 145°F (63°C) followed by a 3-minute rest for optimal safety and juiciness.
Pair pork loin with a generous serving of non-starchy vegetables and a whole grain to create a balanced and fiber-rich meal.
Things to keep in mind

For most healthy adults, cooked pork loin is generally safe and well-tolerated when consumed in normal serving sizes. There are no widely documented common allergies specific to pork, though some individuals may experience meat allergies in general. Individuals with certain conditions, such as alpha-gal syndrome, may react to red meat including pork. As with all meats, proper cooking to an internal temperature of 145°F (63°C) is crucial to prevent foodborne illness. There are no significant drug interactions or specific population-based cautions for pork loin beyond general dietary advice.

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Reader questions
Is cooked pork loin healthy?
Yes, cooked pork loin is considered a healthy food. It scores 65/100 on FoodScore, indicating it's a 'Good' choice. It's an excellent source of lean protein, providing 26.45g per 100g, and is rich in essential micronutrients like zinc and vitamin B12. Its low sodium content and status as a minimally processed food further contribute to its health benefits.
Is cooked pork loin good for muscle building?
Absolutely. Cooked pork loin is highly beneficial for muscle building due to its high-quality protein content. With 26.45g of complete protein per 100g, it provides all the essential amino acids necessary for muscle repair and growth. This makes it an effective food to include in a diet focused on increasing or maintaining muscle mass.
Is cooked pork loin ultra-processed?
No, cooked pork loin is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it is close to its natural state, without added sugars, unhealthy fats, or artificial ingredients commonly found in ultra-processed foods.
What is the best way to cook pork loin to keep it healthy?
To keep pork loin healthy, opt for cooking methods that require minimal added fat, such as roasting, grilling, or baking. Season with herbs and spices instead of high-sodium marinades. Ensure it's cooked to an internal temperature of 145°F (63°C) to ensure safety while retaining moisture, then let it rest for a few minutes before slicing.
What are some healthy alternatives to pork loin?
Healthy alternatives to pork loin include other lean protein sources like chicken breast, turkey breast, or fish such as cod or salmon. For plant-based options, consider lentils, beans, or tofu, which also offer substantial protein and can be prepared in various healthy ways. Each alternative offers a unique nutrient profile.
Does pork loin contain a lot of sodium?
No, cooked pork loin naturally contains a very low amount of sodium. A 100g serving has only 46mg of sodium. This makes it an excellent choice for individuals monitoring their sodium intake. However, be mindful of added sodium from marinades, brines, or processed sauces when preparing it.
Is pork loin a good source of vitamins and minerals?
Yes, pork loin is a good source of several important vitamins and minerals. It provides 24% of the Daily Value for vitamin B12 and 19% for zinc per 100g. It also contributes phosphorus, riboflavin, and a modest amount of potassium and magnesium, all essential for various bodily functions.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 167842)Updated 2026-04-20