Protein in Pork Loin Steaks: How Much per 100g and per Portion
Raw, lean pork loin steaks contain 23.2g of protein per 100g. This is a high concentration of protein relative to their calorie content, providing 21.1g of protein for every 100 kcal. This makes them a very protein-dense food choice, with protein accounting for 84% of their total energy. The data refers to the raw product, so cooked weights and values will differ.
CoFID 18-521 · Pork, loin steaks, raw, lean
What the numbers say
- High protein density. Pork loin steaks provide 21.1g of protein per 100 kcal. Protein accounts for 84% of the total energy in the lean, raw meat.
- Low fat, saturates, and salt. According to UK front-of-pack labelling guidance, this cut is low in fat (1.9g), saturates (0.66g), sugars (0.0g), and salt (0.12g) per 100g.
- No carbohydrate or fibre. This food contains no carbohydrate, sugars, or dietary fibre. All of its energy comes from protein and fat.
- High protein-per-calorie rank. For protein per calorie, this cut of pork ranks 14th out of all 137 foods on this site, and 4th out of 28 meats.
Pork Loin Steaks macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 110 kcal 465 kJ |
6% | – |
| Protein | 23.2g | 46% | – |
| Fat | 1.9g | 3% | low |
| of which saturates | 0.7g | 3% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.12g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pork loin steaks by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 23.2g | 110 | 0g | 1.9g |
| 150g | 34.8g | 165 | 0g | 2.8g |
| 200g | 46.4g | 220 | 0g | 3.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pork loin steaks for 20g or 30g of protein
- To get 30g of protein, you would need to consume a 129g portion of raw, lean pork loin steak, which would provide 142 kcal and 2.5g of fat.
- The nutritional information is for raw meat. Cooking removes water and will change the weight, so for accurate tracking it is best to weigh ingredients before cooking.
- The salt content is low, at just 0.12g per 100g, making it a suitable option for those monitoring their sodium intake.
How it compares with other meats
With 23.2g of protein per 100g, raw lean pork loin steaks rank 14th among the 28 meats on this site and 29th out of all foods. Their protein density is more notable; they rank 4th in the meats group and 14th overall for protein per 100 kcal. This protein-per-calorie value (21.1g) is very similar to that of venison and chicken breast (both 21.6g), although chicken breast contains more protein by weight (32g per 100g). Pork loin is more protein-dense than lean beef, which provides 17.4g of protein per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Venison | 22.2g | 103 | 21.6g |
| Lean Pork | 22.2g | 116 | 19.1g |
| Chicken Breast | 32g | 148 | 21.6g |
| Lean Beef | 22.5g | 129 | 17.4g |
Quick answers
How much protein is in a 200g pork loin steak?
A 200g raw, lean pork loin steak contains 46.4g of protein and 220 kcal. A smaller 150g steak provides 34.8g of protein.
Is pork loin a lean source of protein?
Yes, the data for this lean cut shows it is low in fat, with only 1.9g of fat and 0.66g of saturates per 100g. Protein provides 84% of its total energy.
How does pork loin compare to chicken breast for protein?
Raw, lean pork loin has less protein per 100g (23.2g) than chicken breast (32.0g). However, it offers a very similar amount of protein for every 100 calories.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.