Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised contains 208 kcal per 100 g. A typical serving of 1 chop (187 g) provides about 389 kcal.
Roughly 58% of its calories come from protein, with 42% from fat and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in pork products on FoodFactly, where the median is 180 kcal per 100 g across 343 foods.
100 g provides 83% of the Daily Value for selenium, 49% of the Daily Value for Niacin (B3) and 44% of the Daily Value for Thiamin (B1).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 208 kcal | |
| Total fat M | 9.3 g | 12% |
| Saturated fat C | 2.4 g | 12% |
| Trans fat C | 0.043 g | |
| Cholesterol M | 79 mg | 26% |
| Sodium I | 72 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 29 g | 58% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.8 µg | 4% |
| Vitamin E I | 0.22 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) I | 0.53 mg | 44% |
| Riboflavin (B2) I | 0.34 mg | 26% |
| Niacin (B3) I | 7.9 mg | 49% |
| Pantothenic acid (B5) I | 1 mg | 20% |
| Vitamin B6 I | 0.53 mg | 31% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 I | 0.63 µg | 26% |
| Choline I | 99.8 mg | 18% |
| Calcium I | 51 mg | 4% |
| Iron I | 0.87 mg | 5% |
| Magnesium I | 20 mg | 5% |
| Phosphorus I | 229 mg | 18% |
| Potassium I | 277 mg | 6% |
| Zinc I | 3.4 mg | 31% |
| Copper I | 0.099 mg | 11% |
| Manganese I | 0.012 mg | 0.5% |
| Selenium I | 45.4 µg | 83% |
% 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 58%
- Fat 42%
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
- Protein29 gin the top quarter of pork products (median 22 g)
- Fat9.3 gabove the median for pork products (median 9.2 g)
- Saturated fat2.4 gbelow the median for pork products (median 2.9 g)
- Sodium72 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal14 gprotein density, useful for comparing foods with different calorie levels
- Water61.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.4 g |
|---|---|
| Polyunsaturated fat C | 1 g |
Amino acids (19)
| Tryptophan M | 0.35 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.4 g |
| Leucine M | 2.4 g |
| Lysine M | 2.6 g |
| Methionine M | 0.8 g |
| Cystine M | 0.33 g |
| Phenylalanine M | 1.2 g |
| Tyrosine M | 1.2 g |
| Valine M | 1.5 g |
| Arginine M | 1.9 g |
| Histidine M | 1.2 g |
| Alanine M | 1.7 g |
| Aspartic acid M | 2.7 g |
| Glutamic acid M | 4.4 g |
| Glycine M | 1.3 g |
| Proline M | 1.2 g |
| Serine M | 1.2 g |
| Hydroxyproline I | 0.1 g |
Individual fatty acids (37)
| 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 | 0.032 g |
| Linoleic acid (omega-6, 18:2) C | 0.87 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.007 g |
| SFA 12:0 C | 0.006 g |
| SFA 14:0 C | 0.084 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.79 g |
| SFA 20:0 C | 0.011 g |
| MUFA 18:1 C | 5 g |
| PUFA 18:3 C | 0.037 g |
| PUFA 20:4 C | 0.087 g |
| SFA 22:0 C | 0.002 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.31 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.083 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.009 g |
| SFA 15:0 C | 0.003 g |
| SFA 17:0 C | 0.017 g |
| SFA 24:0 C | 0.001 g |
| TFA 18:1 t C | 0.042 g |
| PUFA 20:2 n-6 c,c C | 0.034 g |
| MUFA 18:1 c C | 4.9 g |
| MUFA 22:1 c C | 0 g |
| PUFA 18:3 n-6 c,c,c C | 0.003 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0.004 g |
| Fatty acids, total trans-monoenoic C | 0.042 g |
| Fatty acids, total trans-polyenoic C | 0.001 g |
| MUFA 15:1 C | 0 g |
| PUFA 18:3i C | 0.001 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 32 IU |
| Vitamin D3 (cholecalciferol) I | 0.8 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water M | 61.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 871 kJ |
| Vitamin A, IU C | 6 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 0 µg |
| Betaine I | 3.9 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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 |
|---|---|---|---|---|
| Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled Cooked | 206 | 29 g | 0 g | 9.1 g |
| Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Cooked | 207 | 29.2 g | 0 g | 9.1 g |
| Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned Cooked | 209 | 28.9 g | 0 g | 9.5 g |
| Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled Cooked | 211 | 29.2 g | 0 g | 9.5 g |
| Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Cooked | 203 | 29 g | 0.36 g | 9.5 g |
| Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked | 205 | 28.9 g | 0 g | 9 g |
| Beef, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried Cooked | 202 | 29.3 g | 0.27 g | 9.4 g |
| Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked Cooked | 203 | 28.7 g | 0 g | 9.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168243. 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.