Indiana Kitchen: Fresh Pork Products » Fresh From Our Kitchen to Your Kitchen » Nutrition » Nutrition Comparison
Nutrition Comparison
How Pork Compares to Other Protein Choices
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Serving Sizes and Nutritional Profiles of Lean Meats
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3-ounce cooked serving:
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Calories
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Total Fat
(g)
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Saturated
Fat (g)
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Cholesterol
(mg)
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LEAN CHICKEN
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Skinless chicken breast*
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139
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3.1
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0.9
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73
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Skinless chicken leg*
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162
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7.1
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2.0
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80
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Skinless chicken thigh*
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177
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9.3
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2.6
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81
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LEAN CUTS OF PORK
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Pork Tenderloin*
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120
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3.0
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1.0
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62
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Pork boneless top loin chop**
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173
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5.2
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1.8
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61
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Pork top loin roast*
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147
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5.3
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1.6
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68
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Pork center loin chop**
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153
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6.2
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1.8
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72
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Pork sirloin roast*
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173
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8.0
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2.4
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76
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Pork rib chop**
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158
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7.1
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2.2
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56
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LEAN CUTS OF BEEF
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Beef eye of round *
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141
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4.0
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1.5
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59
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Beef top round***
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169
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4.3
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1.5
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76
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Beef tip round*
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149
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5.0
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1.8
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69
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Beef top sirloin**
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162
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8
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2.2
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76
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Beef top loin**
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168
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7.1
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2.7
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65
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Beef tenderloin**
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175
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8.1
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3.0
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71
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FISH (*dry heat,**moist heat)
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Cod*
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89
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0.7
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0.1
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40
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Flounder*
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99
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1.3
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0.3
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58
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Halibut*
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119
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2.5
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0.4
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35
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Orange Roughy*
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75
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0.8
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0.0
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22
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Salmon*
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175
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11.0
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2.1
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54
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Shrimp**
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84
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0.9
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0.2
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166
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Six Pork Cuts Leaner than Chicken Thigh
Six of the most common cuts of pork are 16% leaner and contain 27% less saturated fat than they did 18 years ago. In fact, pork tenderloin is just as lean as chicken breast and five other cuts are leaner than chicken thigh!
The six leanest cuts of pork are:
- Pork tenderloin
- Pork boneless top loin chop
- Pork boneless top loin roast
- Pork bone-in center chop
- Pork bone-in rib chop
- Pork bone-in sirloin roast
Indiana Kitchen offers many of today’s leaner pork cuts, from bone-in and boneless loins, to center cut and sirloin roasts as well as tenderloins. Even the Indiana Kitchen fresh ham meets the USDA requirements for a lean choice.
Super Timesaver Tip: Make pork tenderloin the go-to protein choice when you’re short on time. When pork tenderloin is cut into strips or cubes and cooked in a skillet, it can be done in less than 10 minutes!
Culinary Tip: Cook pork light! Using low-fat cooking methods, like broiling, pan-broiling, grilling and stir-frying, maximize flavor while keeping added fat and calories to a minimum.
Tasty Balance Tip: Pork is a Nutrient-Rich food. A nutrient-rich food provides the most nutrients per calorie. Pork provides protein, numerous B vitamins, zinc, potassium and iron. Nutrient-rich foods are the foundation of every healthy eating plan.