How does pork compare to other meats for fat, calories and cholesterol? Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. Many cuts of pork are as lean or leaner than chicken and meet the government guidelines for “lean” or “extra lean.” Any cuts from the loin – like pork chops and pork roast – are leaner than skinless chicken thigh, according to U.S. Department of Agriculture data. Pork steaks or roasts from the leg (“fresh ham”) are also lean choices.
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* | 140 | 3.1 | 0.9 | 73 |
| Skinless chicken leg* | 162 | 7.1 | 2.0 | 80 |
| Skinless chicken thigh* | 178 | 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.