Pork loin calories come to 178 for a 3 oz portion (85 g) of roasted, lean-only meat, or 209 per 100 g. The number to notice is protein: that small serving carries 24.3 g, about 49% of the daily value, with zero carbs and just 49 mg of sodium.
178kcal
1 3 oz portion · 85 g, roasted, lean only
57%protein
24 gProtein
0 gCarbs
8.2 gFat
How to burn off 178 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, lean only · per 85 g
Calories
178 kcal
Protein
24 g
Carbohydrate
0 g
Fat
8.2 g
Saturated fat
3 g
Cholesterol
69 mg
Sodium
49 mg
Potassium
361 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pork loin: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
178
24.3 g
0 g
8.2 g
49 mg
9%
4 oz portion (113 g)
236
32.3 g
0 g
10.9 g
66 mg
12%
With fat (85 g)
211
23 g
0 g
12.5 g
50 mg
11%
100 g
209
28.6 g
0 g
9.6 g
58 mg
10%
3 × 3 oz portion (85 g)
533
73 g
148 mg
5 × 3 oz portion (85 g)
888
121.6 g
247 mg
A 4 oz slice lands at 236 calories
The 3 oz portion (85 g) is the reference serving on most labels: 178 calories, 24.3 g of protein and 8.2 g of fat. Real plates often run bigger. A 4 oz portion (113 g) comes to 236 calories and 32.3 g of protein, which is 12% of a 2000-calorie daily value and 65% of the protein value.
Roast loin is easy to overserve because the slices look lean and uniform. Two 3 oz portions (170 g) add up to 355 calories and 48.7 g of protein. Three portions, or 255 g, reach 533 calories. A 425 g piece, the kind of chunk that feeds a small family, totals 888 calories and 121.6 g of protein.
Sodium barely moves through all of this. Even that 425 g chunk holds only 247 mg, so the calorie count is the number that scales with your fork. If you are tracking, weigh a slice once to calibrate your eye, or let BodyPal log the plate from a photo.
Protein supplies 57% of the calories
Lean roasted pork loin splits its energy two ways: 57% from protein and 43% from fat. Carbs are 0%. Per 100 g that works out to 28.6 g of protein, 9.6 g of fat, 0 g of carbs, 0 g of sugars and 0 g of fiber.
That makes it one of the denser protein sources in the meat case. A 100 g serving covers 57% of the daily protein value for 10% of the daily calorie value. Few foods give you that ratio without being chicken breast or fish.
The fat is real, though, and it explains why pork loin is not as low as some people expect. Saturated fat is 3.5 g per 100 g against a daily value of 20 g. Cholesterol is 81 mg per 100 g, set against a daily value of 300 mg. Neither is extreme for meat, but both are worth a glance if you eat pork loin several times a week.
Leaving the fat cap on pushes 3 oz to 211
The numbers on this page are for lean meat only, with the visible fat cut away after roasting. Eat the fat layer too and the same 85 g serving rises to 211 calories, with 12.5 g of fat and 23 g of protein. That is 11% of the daily calorie value instead of 9%.
The trade is lopsided. You gain fat and lose a little protein, so the trimmed slice is the better deal on both counts. If you roast a loin with the fat cap on for flavor, slice it off on the plate rather than in the pan; the meat stays juicy and your total stays near 178.
Seasoned and marinated filets are a separate question. Products like Prairie Fresh Garlic Herb Pork Loin Filet or Prairie Fresh Signature Pork Loin Filet with Applewood Smoked Bacon carry their own seasoning and, in the bacon version, extra fat. Plain roasted loin holds 58 mg of sodium per 100 g, so check the label on any pre-seasoned pack if you watch sodium.
Zero fiber means the sides do the work
Pork loin brings protein and not much else to the plate. Fiber is 0 g against a daily value of 28 g, and carbs are 0 g, so the vegetables, grains or beans you serve with it decide whether the meal fills you up for long.
It does contribute potassium: 425 mg per 100 g, against a daily value of 4700 mg. Roasted vegetables, a grain like rice or farro, or a bean salad round it out without much effort. Sauces are where hidden calories creep in, since pan gravies and sweet glazes add fat and sugar that the meat itself does not have.
Because it is low in sodium on its own, pork loin is a flexible base. You control the salt through your rub or brine, which is not true of cured pork or most deli meats. Keep the slices near 3 or 4 oz and the meat stays a modest share of the day's calories.
How does pork loin compare?
Here is roasted lean pork loin next to pork chop, pork meat and roast pork, compared per 100 g and per usual serving.
Verdict: If the lowest calorie count is the goal, roast pork at 181 and pork chop at 183 per 100 g edge out lean pork loin at 209. If you watch sodium, pork loin wins clearly, since the other three list 351 to 354 mg per 100 g against its 58 mg.
Most popular pork loin brands in the United States
6Stampede Bone-In Pork Loin Chop5 oz · 142 g141 kcal
Packaged loin filets and chops are labeled at raw weight, so they read lower than the roasted numbers above. Source: manufacturer labels / USDA FoodData Central.
Pork loin FAQs
How many calories are in pork loin?
A 3 oz portion of roasted lean pork loin is 178 calories, and 100 g is 209 calories. With the fat left on, the same 3 oz portion is 211 calories.
Is pork loin good for weight loss?
A 3 oz portion has 178 calories, 24.3 g protein, 8.2 g fat and no carbohydrate, so most of the calories come from protein.
Pork loin or pork chop: which has fewer calories?
Roasted lean pork loin is 209 calories per 100 g, against 183 calories per 100 g for pork chop.
How much protein is in pork loin?
Roasted lean pork loin has 28.6 g of protein per 100 g, which is 24.3 g in a 3 oz portion (85 g).
How many calories are in pork loin per 100 g?
Roasted, lean-only pork loin has 209 calories per 100 g. That serving also gives 28.6 g of protein, 9.6 g of fat and 0 g of carbs, which is 10% of the daily calorie value.
What are the nutrition facts for 3 oz of pork loin?
A 3 oz portion (85 g) of roasted lean pork loin has 178 calories, 24.3 g of protein, 8.2 g of fat, 0 g of carbs and 49 mg of sodium. It covers 49% of the daily protein value.
How much fat is in pork loin?
Lean roasted pork loin has 9.6 g of fat per 100 g and 8.2 g per 3 oz portion. Saturated fat is 3.5 g per 100 g. Leave the fat cap on and 85 g carries 12.5 g of fat.
Does pork loin have any carbs?
No. Pork loin has 0 g of carbs, 0 g of sugars and 0 g of fiber per 100 g. All 209 calories come from protein and fat, split 57% and 43%.
How many calories are in roasted pork loin with the fat on?
Roasted pork loin eaten with its fat comes to 211 calories per 85 g, compared with 178 for the same weight trimmed lean. The untrimmed slice also has 12.5 g of fat instead of 8.2 g.
How many calories are in a pork roast?
Roast pork comes to 181 calories per 100 g on our roast pork page. A roasted lean pork loin is a bit higher at 209 per 100 g, but it has far less sodium: 58 mg versus 353 mg.
