Today's Pork Leaner Than Ever!
A study released in 2006 by the USDA reveals six common cuts of fresh pork are leaner today than they were fifteen years ago – on average about 16 percent lower in total fat and 27 percent lower in saturated fat.
What’s more, pork tenderloin is now as lean as skinless chicken breast.
The study found a 3-ounce serving of pork tenderloin contains only 2.98 grams of fat [1] , whereas a 3-ounce serving of skinless chicken breast contains 3.03 grams of fat [2] . To read more about the study, click here.
Loin Means Lean
The “extra lean” pork tenderloin is joined by five other common cuts that meet label guidelines for “lean”. All of the cuts have less fat than a skinless chicken thigh: Top loin chop and roast, center loin chop, rib chop and sirloin chop.
Keeping the Flavor With Leaner Pork
Less fat doesn’t have to mean less flavor. To keep your lean pork moist and flavorful, try using an instant-read thermometer, or marinate your favorite cut before cooking – many marinades add flavor without a lot of fat. Stuffing your chop with fruit or using a spice rub are other ways to boost your flavor portfolio.
While low in fat, pork also contains important nutrients such as protein, B-vitamins, phosphorus and zinc and is a tasty meat to include as part of a low-fat diet. “Pork tenderloin is so flavorful and versatile, it can help take the boredom out of low-fat diets, and can make a substantial nutrient contribution to any eating plan,” said Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids.
[1] The Revised USDA Nutrient Data Set for Fresh Pork at www.ars.usda.gov/nutrientdata
[2] USDA National Nutrient Database for Standard Reference SR 18