Pulled pork is a classic barbecue dish that involves slow cooking pork shoulder or other fatty cuts until the meat is fall-apart tender and can be easily pulled or shredded. While delicious, traditional pulled pork made from pork shoulder or Boston butt can be high in fat. For a leaner version, choosing a leaner cut of pork is key.
What Cut of Pork is Leanest for Pulled Pork?
The leanest cuts of pork for pulled pork are the loin cuts, which include pork tenderloin, center loin chops, top loin chops, sirloin chops, and Canadian bacon. These cuts come from the loin primal of the pig, which runs from the shoulder through the mid-back. Here is a breakdown of the leanest pork loin cuts for pulled pork:
- Pork Tenderloin – The tenderloin is the leanest and most tender cut of pork. It has barely any fat marbling and is very low in fat and calories.
- Center Loin Chop – Also called a center cut loin chop or pork loin chop, this cut comes from the rib end of the loin. It is lean with a thin layer of fat on one side of the chop.
- Top Loin Chop – This boneless loin chop is cut from the rib end of the loin like the center loin chop but contains a bit more fat.
- Sirloin Chop – Cut near the rear of the loin closer to the hip, sirloin chops are lean but can be slightly tougher.
- Canadian Bacon – Also called back bacon, this is lean, smoked pork loin that makes a great pulled pork.
In addition to these loin cuts, other lean options for pulled pork include bone-in pork chops, country-style ribs, and boneless pork loin roast. The key is choosing cuts from the loin primal that have minimal fat marbling and external fat.
Nutritional Profile of Lean Pork Cuts for Pulled Pork
Here is a comparison of the nutrition facts for 3 ounces of different lean pork loin cuts versus a fattier pork shoulder based on data from the USDA:
| Cut | Calories | Fat (g) | Saturated Fat (g) | Protein (g) |
|---|---|---|---|---|
| Pork Tenderloin | 139 | 4 | 1 | 24 |
| Center Loin Chop | 153 | 5 | 2 | 24 |
| Top Loin Chop | 151 | 5 | 2 | 24 |
| Pork Shoulder | 201 | 12 | 4 | 18 |
As you can see, the tenderloin, center loin chop, and top loin chop all contain significantly less fat and calories than the pork shoulder. The tenderloin is the leanest with only 4g of total fat per serving.
Benefits of Using Lean Pork for Pulled Pork
There are several benefits to choosing a lean pork loin cut for pulled pork rather than a fattier option:
- Lower in calories and fat – Great if you are watching your weight.
- More protein per serving – The loin cuts provide 6g more protein than pork shoulder.
- Less greasy – Produces pulled pork that isn’t as greasy or slick.
- Healthier fat profile – Leaner cuts have less saturated fat and more heart-healthy fats.
- Won’t shrink as much – Less external fat means less shrinkage during cooking.
- Easier to shred – The meat shreds cleanly rather than breaking into fatty globs.
Choosing and Cooking Lean Pork for Pulled Pork
Here are some tips for buying and cooking leaner pork cuts for pulled pork:
- Choose cuts that look lean with minimal marbling and external fat.
- Ask your butcher for recommendation on the leanest options.
- Trim off any excess fat before cooking to further reduce fat content.
- Cook using moist heat like braising or slow cooking to keep the lean meat juicy.
- Add moisture like broth or water if needed during cooking to prevent drying out.
- Cook to 205°F internal temperature to fully break down connective tissue.
- Shred across the grain of the meat for tender, pullable texture.
While lean pork requires more care during cooking, with the right techniques you can produce incredibly moist, flavorful and lower fat pulled pork.
Best Practices for Extra Lean Pulled Pork
To take your lean pulled pork to the next level and create an extra lean version, follow these best practices:
- Choose an Extra Lean Cut – Pork tenderloin and center cut loin chops are ideal.
- Trim All Visible Fat – Remove all external fat before cooking for maximum leanness.
- Use Lean Cooking Methods – Grill, roast, or poach instead of braising in fat.
- Cook Low and Slow – Cook at 250-275°F to perfectly break down lean meat.
- Keep it Moist – Baste and broth injections help prevent drying out.
- Chill before Shredding – Let pork rest in fridge to reabsorb juices.
- Finish with Broth – Moisten shredded pork with defatted cooking liquid.
- Avoid High-Fat Sauces – Opt for lighter mop sauces and slaws on the side.
- Serve Lean Sides – Pair with a green salad instead of mac and cheese.
Best Lean Pork Cuts for Pulled Pork By Cooking Method
Certain lean pork cuts work better for specific cooking methods. Here are recommendations on the best lean pork cuts to use for different ways of making pulled pork:
For Oven Roasting
- Boneless Pork Loin Roast
- Bone-In Pork Loin Roast
- Center Cut Pork Chops
A pork loin roast is ideal for low and slow oven roasting. Cook covered at 250°F until fork tender and shred.
For Slow Cooker Pulled Pork
- Boneless Pork Sirloin Roast
- Pork Tenderloin
- Country Style Pork Ribs
These lean cuts become moist and tender in a slow cooker on low for 7-8 hours. Chop and shred before serving.
For Grilling
- Pork Tenderloin
- Boneless Pork Chops
- Pork Cutlets
Quickly grill lean cuts over direct heat until just cooked through. Move to indirect heat, cover, and let finish cooking until tender.
For Stovetop Simmering
- Country Style Pork Ribs
- Pork Stir Fry Meat
- Pork Sirloin Cubes
Brown lean pork pieces first, then gently simmer in broth until extremely tender before shredding.
Conclusion
When making pulled pork, be sure to choose lean cuts like pork tenderloin, loin chops, or sirloin to avoid an overly fatty, greasy finished dish. Cook using moist heat methods at low temperatures and add extra moisture if needed to keep the lean meat from drying out. With some care in preparation, lean pulled pork can be just as delicious as the fattier versions while being lower in calories, fat, and sodium.