Quick Answers
Pork loin steak and pork tenderloin come from different parts of the pig and have distinctly different textures and flavors.Pork loin steak comes from the loin section of the pig, is lean yet tender with some fat marbling, and has a mild pork flavor. Pork tenderloin comes from lower down on the pig near the hind legs, is very lean and tender with little fat, and has a delicate flavor.
While pork loin steak and pork tenderloin can often be used interchangeably in recipes, tenderloin tends to cook faster and can dry out if overcooked. Loin steaks may need slightly longer cooking times but are more forgiving.
What is Pork Loin?
Pork loin refers to the long back muscle that runs from the shoulder to the hip of the pig. This section is divided into three main cuts:
– Blade end (from shoulder)
– Center cut or loin chop
– Sirloin end (near hip)
The center cut is the most tender and valued part of the loin. Thick slices from this section are called pork loin chops. Thin slices are called pork loin cutlets or pork loin steaks.
Characteristics of Pork Loin Steak
Pork loin steak shares many of the same characteristics as pork chops, since they come from the same part of the pig. Here are some details about pork loin steak:
- Comes from the center loin section, which contains a spinal cord bone and rib bones.
- Has a very mild pork flavor.
- Is lean, with some thin marbling of fat throughout.
- Has a tender, fine grain when cooked properly.
- Can be grilled, pan-fried, broiled, or roasted.
- Is suitable for dishes like fajitas, stir fries, kebabs, etc.
The exact marbling and tenderness will depend on the grade – higher quality loin steaks will have finer marbling and more tenderness. Lower grades may be slightly tougher.
What is Pork Tenderloin?
Pork tenderloin refers to a tapered, cylindrical muscle that runs along the spine of the pig, underneath the loin.
This muscle sits beneath the backbone and supports the spinal column but does not actually do much work. As a result, it is very tender with little connective tissue.
Characteristics of Pork Tenderloin
Here are some details about pork tenderloin:
- Comes from below the loin section, along the pig’s backbone.
- Has an extremely mild, subtle pork flavor.
- Is very lean and tender, with almost no fat marbling.
- Has a fine, smooth texture when cooked.
- Can be grilled, roasted, pan-seared, or baked.
- Works well in Mediterranean or Asian style dishes.
- Is long and slender in shape.
- May need to be tied to keep its shape during cooking.
The biggest advantage of tenderloin is its leanness and tenderness. The downside is that it can dry out quickly if overcooked.
Nutrition Comparison
Pork loin steak and pork tenderloin have very similar nutritional profiles. Both are lean, protein-rich cuts of meat:
| Nutrient | 3 oz Pork Loin Steak | 3 oz Pork Tenderloin |
|---|---|---|
| Calories | 122 | 122 |
| Fat | 3 g | 2 g |
| Protein | 23 g | 23 g |
| Cholesterol | 62 mg | 62 mg |
As you can see, both cuts provide a high amount of protein with minimal fat or calories. The tenderloin may have slightly less fat due to its extra leanness. For most recipes, the two can be used interchangeably from a nutritional standpoint.
Cost Comparison
In general, pork tenderloin tends to be more expensive per pound than pork loin steak. There are a few reasons for this:
- Pork tenderloin is a smaller, more delicate muscle that yields less meat per pig.
- It is located further away from the desirable loin section.
- It takes more precision to remove without damaging.
- It is prized for its leanness and tenderness.
Pork loin steak comes from a larger, more abundant section of meat. It may have slightly more variation in fat content and tenderness. But on average, pork loin steak will cost $2-3 less per pound compared to tenderloin.
When choosing between the two, consider whether the extra tenderness of tenderloin is worth the splurge. Loin steak can provide great texture and flavor at a lower price in many dishes.
Cooking Differences
While pork loin steak and pork tenderloin can often substitute for each other, there are some cooking differences to keep in mind:
1. Cook Times
Pork tenderloin has less connective tissue and fat compared to loin steak. This means tenderloin will cook faster, while loin steak may need a little more time to become tender.
As a general guide:
- Pork tenderloin cooks in about 15-20 minutes on the stovetop or 10-15 minutes per pound in the oven.
- Pork loin steak may need up to 30 minutes on the stovetop or 15-20 minutes per pound in the oven.
Use a meat thermometer and adjust cook times as needed. Tenderloin should not be cooked past 145°F or it will dry out.
2. Browning
The extra fat marbled throughout pork loin steak means it can develop delicious crispy browning when seared or pan-fried. The ultra-lean tenderloin may need added oil or butter to encourage browning.
3. Moisture and Texture
Due to its leanness, pork tenderloin can dry out much faster than loin steak. Keep tenderloin moist by basting, braising, or cooking to 5-10 degrees below the final target temp.
The marbling of fat in loin steak helps keep it juicy during higher temperature cooking. The texture remains tender and does not toughen as easily.
4. Flavor
Pork loin steak has a slightly richer pork flavor compared to the very mild, delicate taste of tenderloin. If you want a more pronounced pork essence, loin steak is a better choice.
Recipes and Uses
In most recipes, pork loin steak and pork tenderloin can be used interchangeably. Here are some ideas:
Quick-Cooking Dishes
The fast cooking time of tenderloin makes it ideal for weeknight meals. Try using it in:
- Stir fries
- Fajitas or tacos
- Salads
- Sandwiches
- Kabobs or skewers
For dishes like these, pork loin steak would also work well. Just extend cook times 5-10 minutes.
Oven Roasting and Baking
Pork loin steak is well-suited for roasting or baking whole in the oven, such as:
- Herb crusted pork loin
- Baked pork chops
- Pork roulade
Tenderloin can work for these dishes too but may come out slightly drier. Reduce oven temperature 25°F and wrap tenderloin in bacon to help retain moisture.
Braising and Stewing
The lean yet tender texture of pork tenderloin stands up beautifully to braising and stewing. Try using it in:
- Posole
- Pork vindaloo
- Pork adobo
- Pork and hominy stew
Pork loin can also braise well. Brown the outside then cook low and slow in flavorful liquid.
Grilling
Both pork loin steak and tenderloin take wonderfully to grilling. Get nice char marks on loin steak over direct heat. Cook tenderloin over indirect heat, keeping it moist by glazing or basting.
Conclusion
While pork loin steak and pork tenderloin come from different parts of the pig, they can often substitute for one another.
Key differences:
- Pork loin steak has slightly more fat, a more pronounced pork flavor, lower cost, and more forgiving texture.
- Pork tenderloin is ultra lean and delicate, with very mild flavor. It cooks faster but can dry out easier.
Consider the texture and moisture differences when swapping these cuts in recipes. But both deliver a healthy, delicious hit of protein that can be prepared in dozens of ways!