Meat and Poultry
Pork center loin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 519kcal / 2530kcal (20%) |
Macronutrients
Protein | 12.5 g/ 71g (17%) | ||||
Total Fat | 52.1 g/ 42g (124%) | ||||
Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 1.5 mcg RAE/ 700mcg RAE (0.21%) |
Vit B1 | 0.32 mg/ 1mg (26%) source |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 3.8 mg NE/ 16mg NE (23%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 9 mg/ 750mg (1%) |
Phosphorus | 90 mg/ 700mg (12%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 49 mg/ 1500mg (3%) low |
What is this food?
Pork center loin (a cut of pork, usually leaner than other parts). It’s mainly a protein food, with very little to no carbohydrates and fiber.
Why it matters to health
This pork loin is high in protein, which helps keep you full and supports muscle repair after meals and daily activities. It also has very high total fat for a 100g serving, so it can add a lot of calories if portions are big. It’s also relatively low in sodium based on the given data (49 mg per 100g), but the sodium can change a lot depending on how it’s cooked (e.g., with soy sauce, bagoong, or salty marinades). Since it has no fiber, pairing it with vegetables, fruits, and whole grains helps balance your meal.
Healthier tips
- Portion: Aim for about 1 palm-sized serving per meal, especially if you’re eating pork regularly.
- Balance your plate: Add 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, broccoli, ampalaya) and a serving of rice or other carbs that fits your activity level.
- Cooking matters: Prefer grilling, steaming, or light sautéing. Go easy on soy sauce, patis, and salty marinades to keep sodium in check.
- Build fiber in: Add a side of salad or a vegetable dish, since pork loin has no fiber.
- Frequency: If you have pork for lunch or dinner, consider choosing fish, chicken (leaner cuts), eggs, or tofu for the next main meal.
Common Filipino dishes
Pork Sinigang, Lechon Kawali, Pork Adobo, Pork Menudo, Tocino, Pork BBQ
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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