Meat

Pork Loin

Health
ScoreA

Pork loin is a lean cut of pork that provides high-quality protein and essential micronutrients including selenium, niacin, and choline, making it valuable for muscle maintenance and metabolic health.

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Why Pork Loin scores 81

Nutrient density35

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Selenium 51%Vitamin B6 43%Niacin 39%Thiamin 35%Riboflavin 22%

Nutrition

per_100g

172

Calories

20.9g

Protein

Carbs

9.8g

Fat

Fiber

Health benefits

Supports muscle protein synthesis and lean mass preservation with age

strong evidence

High-quality protein (20.85g/100g) containing all essential amino acids, particularly leucine, which activates mTOR pathway for muscle anabolism

Reduces oxidative stress through selenium-dependent antioxidant defense

strong evidence

Selenium (33.3 mcg/100g) is a structural component of glutathione peroxidase and thioredoxin reductase, enzymes that neutralize reactive oxygen species and protect cellular proteins from damage

Supports cognitive function and neurological health

moderate evidence

Choline (71.6 mg/100g) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine in myelin sheaths, supporting synaptic plasticity and memory formation

Enhances energy metabolism and DNA repair capacity

strong evidence

Niacin (7.2 mg/100g) functions as a cofactor for NAD+-dependent enzymes involved in mitochondrial ATP production and PARP-mediated DNA damage repair

Improves iron status and oxygen transport efficiency

strong evidence

Heme iron in pork (bioavailability ~20-30%) is more readily absorbed than non-heme iron, supporting hemoglobin synthesis and mitochondrial cytochrome c oxidase function

Pairs well 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

Practical tips

·Best timing: post-workout
·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