Healthiest Pork Cuts, Ranked by Nutrition
Pork ranges from lean tenderloin to fatty belly. We ranked every cut by nutrient density so you can choose smarter.
Whole-category ranking instead of cherry-picked favorites
Nutrient density scoring that accounts for calories
Clear standout nutrients for each recommended food
Created By
EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
Reviewed By
Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
How This Page Is Made
Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
We analyzed all 338 pork products in the USDA database and ranked them by overall nutritional density — factoring in protein, fiber, vitamins, and minerals relative to calories. All values are per 100g from USDA FoodData Central.
What is being ranked
These are category-specific foods scored for overall nutrient density, not just one headline vitamin or mineral.
Why calories matter
Foods score better when they deliver more useful nutrition for the calories they cost.
How to read it
Use the top of the list for reliable staples, then scan the tradeoffs before making a food a daily default.
What makes this category strong
Category spotlights are broader than nutrient posts. They reward foods that do several jobs well at once instead of winning one narrow metric.
Best for
Finding reliable staples inside one aisle of the grocery store.
Read the list this way
Higher-ranked foods usually combine better micronutrients, better fiber or protein, and a more reasonable calorie tradeoff.
Pork, cured, ham, steak, boneless, extra lean, unheated takes the top spot because the overall nutrient return for its calories is better than anything else we screened in this category. Its main nutritional strengths are protein (39% DV), vitamin C (36% DV).
Worth knowing
High in sodium at 1270mg per 100g, so it may not be the best fit for a low-sodium diet.
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw makes the list because its overall nutrient density holds up well against the rest of this category. The easiest thing to notice here is the protein (37% DV).
Pork, Leg Cap Steak, boneless, separable lean and fat, raw ranks #3 and lands roughly in the top 1% of foods we screened in this category. The easiest thing to notice here is the protein (43% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 63mg per 100g.
Pork, fresh, loin, country-style ribs, separable lean only, raw earns this spot by delivering a strong mix of nutrients without wasting too many calories. Its clearest standout is protein (42% DV). The protein content also makes it more filling and more useful in complete meals.
Worth knowing
Relatively high in cholesterol at 74mg per 100g.
Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw ranks #5 and lands roughly in the top 1% of foods we screened in this category. The easiest thing to notice here is the protein (41% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw ranks #6 and lands roughly in the top 2% of foods we screened in this category. The easiest thing to notice here is the protein (46% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 62mg per 100g.
Pork, Shoulder breast, boneless, separable lean and fat, raw earns this spot by delivering a strong mix of nutrients without wasting too many calories. The easiest thing to notice here is the protein (45% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 60mg per 100g.
Pork, fresh, leg (ham), shank half, separable lean only, raw earns this spot by delivering a strong mix of nutrients without wasting too many calories. The easiest thing to notice here is the protein (43% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Pork, ground, 96% lean / 4% fat, raw
Pork, ground, 96% lean / 4% fat, raw earns this spot by delivering a strong mix of nutrients without wasting too many calories. The easiest thing to notice here is the protein (42% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Pork, Shoulder petite tender, boneless, separable lean and fat, raw makes the list because its overall nutrient density holds up well against the rest of this category. The easiest thing to notice here is the protein (43% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw ranks #11 and lands roughly in the top 3% of foods we screened in this category. The easiest thing to notice here is the protein (42% DV). It is also easier to use as a real meal anchor because the protein is doing meaningful work.
Worth knowing
Relatively high in cholesterol at 64mg per 100g.
HORMEL, Cure 81 Ham
HORMEL, Cure 81 Ham ranks #12 and lands roughly in the top 4% of foods we screened in this category. Its clearest standout is protein (37% DV).
Worth knowing
High in sodium at 1040mg per 100g, so it may not be the best fit for a low-sodium diet.
HORMEL ALWAYS TENDER, Pork Tenderloin, Peppercorn-Flavored earns this spot by delivering a strong mix of nutrients without wasting too many calories. Its clearest standout is protein (34% DV).
Worth knowing
High in sodium at 594mg per 100g, so it may not be the best fit for a low-sodium diet.
Pork loin, fresh, backribs, bone-in, raw, lean only makes the list because its overall nutrient density holds up well against the rest of this category. Its clearest standout is protein (42% DV). The protein content also makes it more filling and more useful in complete meals.
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled earns this spot by delivering a strong mix of nutrients without wasting too many calories. 202 kcal per 100g is the tradeoff here, though the nutrient package is still good enough to justify the ranking. Its clearest standout is protein (49% DV).
Worth knowing
Relatively high in cholesterol at 77mg per 100g.
How We Ranked
Each food was scored by adding up its contribution to 12 key daily values (protein, fiber, iron, calcium, potassium, vitamin A, C, D, magnesium, zinc, folate, and B12), capped at 100% each, then normalized by calories. This rewards foods that pack the most nutrition per calorie — true nutrient density.