Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw contains 170 kcal per 100 g. A typical serving of 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (199 g) provides about 338 kcal.
Roughly 50% of its calories come from protein, with 50% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for pork products on FoodFactly (180 kcal per 100 g).
100 g provides 61% of the Daily Value for selenium, 41% of the Daily Value for Niacin (B3) and 41% of the Daily Value for Vitamin B6.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 170 kcal | |
| Total fat C | 9 g | 12% |
| Saturated fat C | 3 g | 15% |
| Trans fat C | 0.092 g | |
| Cholesterol C | 69 mg | 23% |
| Sodium C | 55 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 20.7 g | 41% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.49 mg | 40% |
| Riboflavin (B2) C | 0.19 mg | 15% |
| Niacin (B3) C | 6.6 mg | 41% |
| Pantothenic acid (B5) C | 0.7 mg | 14% |
| Vitamin B6 C | 0.7 mg | 41% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 C | 0.53 µg | 22% |
| Choline C | 55.8 mg | 10% |
| Calcium C | 19 mg | 1% |
| Iron C | 0.63 mg | 4% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 209 mg | 17% |
| Potassium C | 343 mg | 7% |
| Zinc C | 1.8 mg | 16% |
| Copper C | 0.063 mg | 7% |
| Manganese C | 0.007 mg | 0.3% |
| Selenium C | 33.8 µg | 61% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 50%
- Fat 50%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein20.7 gbelow the median for pork products (median 22 g)
- Fat9 gbelow the median for pork products (median 9.2 g)
- Saturated fat3 gabove the median for pork products (median 2.9 g)
- Sodium55 mgin the lowest quarter of pork products (median 87 mg)
- Protein per 100 kcal12.2 gprotein density, useful for comparing foods with different calorie levels
- Water69.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.5 g |
|---|---|
| Polyunsaturated fat C | 1.2 g |
Amino acids (19)
| Tryptophan C | 0.22 g |
|---|---|
| Threonine C | 0.93 g |
| Isoleucine C | 1 g |
| Leucine C | 1.8 g |
| Lysine C | 1.9 g |
| Methionine C | 0.57 g |
| Cystine C | 0.24 g |
| Phenylalanine C | 0.87 g |
| Tyrosine C | 0.79 g |
| Valine C | 1.1 g |
| Arginine C | 1.4 g |
| Histidine C | 0.9 g |
| Alanine C | 1.2 g |
| Aspartic acid C | 2 g |
| Glutamic acid C | 3.3 g |
| Glycine C | 0.93 g |
| Proline C | 0.84 g |
| Serine C | 0.9 g |
| Hydroxyproline C | 0.053 g |
Individual fatty acids (36)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| ALA (omega-3, 18:3 n-3) C | 0.046 g |
| Linoleic acid (omega-6, 18:2) C | 1.1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.006 g |
| SFA 12:0 C | 0.004 g |
| SFA 14:0 C | 0.11 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 1 g |
| SFA 20:0 C | 0.01 g |
| MUFA 18:1 C | 3.3 g |
| PUFA 18:3 C | 0.048 g |
| PUFA 20:4 C | 0.046 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0.001 g |
| MUFA 16:1 C | 0.16 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.056 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0.003 g |
| SFA 17:0 C | 0.028 g |
| TFA 18:1 t C | 0.063 g |
| TFA 18:2 t,t C | 0.03 g |
| PUFA 20:2 n-6 c,c C | 0.039 g |
| MUFA 18:1 c C | 3.3 g |
| PUFA 18:2 n-6 c,c C | 1 g |
| PUFA 18:3 n-6 c,c,c C | 0.001 g |
| MUFA 17:1 C | 0.002 g |
| PUFA 20:3 C | 0.005 g |
| Fatty acids, total trans-monoenoic C | 0.063 g |
| Fatty acids, total trans-polyenoic C | 0.021 g |
| MUFA 15:1 C | 0 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 21 IU |
| Vitamin D3 (cholecalciferol) C | 0.5 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Other components (13)
| Water C | 69.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 0.96 g |
| Theobromine C | 0 mg |
| Energy C | 711 kJ |
| Vitamin A, IU C | 6 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 0 µg |
| Betaine C | 3 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pork
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw Raw | 164 | 20.6 g | 0 g | 9.1 g |
| Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 167 | 21 g | 0 g | 9.3 g |
| Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 174 | 20.6 g | 0 g | 9.5 g |
| Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 165 | 20.3 g | 0 g | 9.3 g |
| Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw Raw | 166 | 21.2 g | 0 g | 9 g |
| Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 165 | 20.6 g | 0 g | 8.6 g |
| Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw Raw | 164 | 21.2 g | 0 g | 8.8 g |
| Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw Raw | 160 | 20.7 g | 0 g | 8.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw pork?
100 g of raw pork has 170 kcal. 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (199 g): about 338 kcal. 4 oz (113 g): about 192 kcal.
Is raw pork high in protein?
Raw pork contains 20.7 g of protein per 100 g (41% of the 50 g Daily Value), or 41.2 g in 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (199 g). About 50% of its calories come from protein. Compared with other pork products, that is below the median (median 22 g).
How many carbs are in raw pork?
Raw pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in raw pork?
Raw pork contains 9 g of fat per 100 g, of which 3 g is saturated (15% of the Daily Value).
What vitamins and minerals does raw pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (61% DV), Niacin (B3) (41% DV), Vitamin B6 (41% DV), Thiamin (B1) (40% DV) and Vitamin B12 (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pork?
100 g contains 55 mg of sodium, 2% of the 2,300 mg Daily Value.
Does pork have the same nutrition raw and cooked?
No. Per 100 g, pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw has 170 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168238. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.