Many cuts of pork are as lean or leaner than chicken and provide many important vitamins and minerals.

Eight cuts of pork meet the USDA guidelines for “lean,” with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin — like pork chops and pork roast — are leaner than skinless chicken thigh, according to USDA data. Pork steaks or roasts from the leg (“fresh ham”) are also lean choices and pork tenderloin is as lean as skinless chicken breast and meets the government definition of “extra lean.”

Looking for Lean Meat? Find “loin” or “chop” in the meat case. One of the easiest ways to choose lean cuts of pork is to look for “loin” or “chop” in the name.

  • Pork Tenderloin
  • Sirloin Pork Chop
  • Sirloin Pork Roast
  • New York Pork Chop
  • Porterhouse Chop
  • Ribeye Pork Chop
  • Pork Loin Roast

Nutrition 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
120
3.0
1.0
62
173
5.2
1.8
61
147
5.3
1.6
68
153
6.2
1.8
72
173
8.0
2.4
76
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.