Pork Loin

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.

Less a 1.0 anti-nutrient penalty (moderate saturated fat).

What it feeds primary sources only

Systems

Pathways

Overview

Pork loin comes from the back of the pig and has been a dietary staple across cultures for thousands of years. Modern pork loin is notably lean compared to historical cuts, with approximately 9.8g of fat per 100g. This meat delivers 20.85g of protein per 100g, supporting muscle protein synthesis critical for preserving lean mass during aging. Beyond protein, pork loin provides selenium (33.3 mcg)—a cofactor for glutathione peroxidase, a crucial antioxidant enzyme—and niacin (7.2 mg), which supports mitochondrial function and DNA repair. The choline content (71.6 mg) is particularly relevant for cognitive health and cell membrane integrity. Pork loin also supplies bioavailable heme iron and phosphorus for bone mineralization. The monounsaturated fat profile (4.3g per 100g) is favorable compared to saturated fat content. For longevity-focused nutrition, pork loin offers an efficient protein source with micronutrient density comparable to poultry while providing unique micronutrients like selenium that support aging well. Choose cuts labeled 'loin' rather than 'shoulder' for optimal fat profile.

Health benefits 5

Pairs with

• Pair with vitamin C-rich vegetables (bell peppers, broccoli) to enhance heme iron absorption by up to 3-fold through reduction of ferric to ferrous iron
• Combine with selenium-rich Brazil nuts or mushrooms for additive antioxidant protection via complementary glutathione peroxidase and ergothioneine pathways
• Serve with whole grains (quinoa, oats) to create complete amino acid profile and provide B vitamins that work synergistically with niacin for energy metabolism
• Pair with cruciferous vegetables (Brussels sprouts, cabbage) containing sulforaphane, which upregulates phase II detoxification enzymes complementing selenium's antioxidant role

In the kitchen

• Select pork loin labeled 'center-cut' or 'rib end' over 'sirloin end'—these cuts have lower fat and higher protein density
• Cook to internal temperature of 63-68°C (145-155°F) rather than fully cooked to preserve heat-sensitive B vitamins like niacin and thiamine
• Store raw pork loin at 0-4°C and use within 3-5 days; freeze at -18°C for up to 6 months to prevent oxidative degradation of selenium-containing amino acids
• Trim visible fat before cooking to reduce saturated fat intake while retaining nutrient-dense lean muscle; avoid charring at high temperatures to limit heterocyclic amines (HCAs)
• Portion size: 100-150g per serving balances protein intake (20-31g) without excess calories; aim for 2-3 servings weekly as part of varied protein sources

When to eat it post workout

Pork loin's high protein content (20.85g/100g) and complete amino acid profile optimally support muscle protein synthesis post-exercise when myofibrillar protein breakdown is elevated. The selenium and niacin support immediate mitochondrial recovery and ATP resynthesis.

Breaks a fast

While suitable for any meal, post-workout timing maximizes protein utilization efficiency. Suitable for all times but most impactful for muscle recovery goals when consumed within 1-2 hours post-resistance exercise.