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. Any cuts from the loin - like pork chops and pork roast - are leaner than a 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
| 3-oz. 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 |
| Pork Tenderloin |
120 |
2.9 |
1.0 |
62 |
| Pork boneless sirloin chop** |
164 |
5.7 |
1.9 |
78 |
| Pork boneless loin roast* |
147 |
5.3 |
1.6 |
68 |
| Pork boneless top loin chop* |
147 |
5.2 |
1.8 |
61 |
| Pork loin chop** |
153 |
6.2 |
1.8 |
72 |
| Pork boneless sirloin roast* |
168 |
7.0 |
2.5 |
73 |
| Pork rib chop** |
158 |
7.1 |
2.2 |
56 |
| Pork boneless rib roast* |
173 |
8.0 |
2.4 |
76 |
| 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 Handbook 8 series
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