Ground Pork vs Pork Loin
Side-by-side macro comparison. Ground Pork vs Pork Loin per their standard serving sizes.
Macro Comparison Table
| Macro | Ground Pork | Pork Loin | Difference |
|---|---|---|---|
| Calories | 297 cal | 196 cal | +52% Ground |
| Protein | 26g | 30g | -13% Ground |
| Carbs | 0g | 0g | 0% Ground |
| Fat | 21g | 8g | +163% Ground |
Differences shown relative to Ground Pork. Positive = Ground Pork has more.
Quick Take
Ground Pork delivers 297 calories per serving with 26g protein, 0g carbs, and 21g fat. Pork Loin delivers 196 calories with 30g protein, 0g carbs, and 8g fat. The most meaningful difference: Pork Loin saves 101 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Pork Loin gives you 101 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Pork Loin delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Ground Pork brings 297 calories — useful when you're chasing a surplus and struggling to eat enough. Pork Loin delivers 30g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Ground Pork and Pork Loin are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ground Pork or Pork Loin?
Pork Loin has more protein: 30g vs 26g per serving. That's a difference of 4g.
Which has fewer calories, Ground Pork or Pork Loin?
Pork Loin has 196 calories per serving vs 297 calories in Ground Pork — a difference of 101 calories.
Is Ground Pork or Pork Loin better for keto?
Pork Loin is the better keto choice at 0g carbs per serving vs 0g carbs in Ground Pork.
Is Ground Pork or Pork Loin better for weight loss?
For weight loss, Pork Loin gives you more calorie flexibility (101 cal less per serving). For preserving muscle during a deficit, Pork Loin delivers more protein per calorie. Most people on cuts benefit from Pork Loin.
Which Is Better for Your Goal?
🔥 Weight Loss
Pork Loin
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pork Loin
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Ground Pork and Pork Loin stack up:
Full Ground Pork guide • Full Pork Loin guide • All comparisons