Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw contains 136 kcal per 100 g. A typical serving of 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 151 g (86 g) provides about 117 kcal.
Roughly 67% of its calories come from protein, with 33% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 70% of the Daily Value for selenium, 43% of the Daily Value for Vitamin B6 and 42% of the Daily Value for Niacin (B3).
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 136 kcal | |
| Total fat M | 4.8 g | 6% |
| Saturated fat I | 1.6 g | 8% |
| Cholesterol C | 56 mg | 19% |
| Sodium M | 60 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 21.8 g | 44% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.5 µg | 3% |
| Vitamin E I | 0.13 mg | 0.9% |
| Vitamin K Z | 0 µg | 0% |
| Thiamin (B1) C | 0.48 mg | 40% |
| Riboflavin (B2) C | 0.19 mg | 14% |
| Niacin (B3) C | 6.7 mg | 42% |
| Pantothenic acid (B5) I | 0.73 mg | 15% |
| Vitamin B6 I | 0.74 mg | 43% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 I | 0.5 µg | 21% |
| Choline I | 57.9 mg | 11% |
| Calcium M | 24 mg | 2% |
| Iron M | 0.61 mg | 3% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 216 mg | 17% |
| Potassium M | 359 mg | 8% |
| Zinc M | 2 mg | 18% |
| Copper M | 0.068 mg | 8% |
| Manganese M | 0.009 mg | 0.4% |
| Selenium M | 38.3 µg | 70% |
% 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 67%
- Fat 33%
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
- Protein21.8 gbelow the median for pork products (median 22 g)
- Fat4.8 gbelow the median for pork products (median 9.2 g)
- Saturated fat1.6 gbelow the median for pork products (median 2.9 g)
- Sodium60 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal16 gprotein density, useful for comparing foods with different calorie levels
- Water72.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 2 g |
|---|---|
| Polyunsaturated fat I | 0.52 g |
Amino acids (19)
| Tryptophan M | 0.23 g |
|---|---|
| Threonine M | 0.98 g |
| Isoleucine M | 1.1 g |
| Leucine M | 1.9 g |
| Lysine M | 2 g |
| Methionine M | 0.6 g |
| Cystine M | 0.25 g |
| Phenylalanine M | 0.92 g |
| Tyrosine M | 0.83 g |
| Valine M | 1.1 g |
| Arginine M | 1.5 g |
| Histidine M | 0.94 g |
| Alanine M | 1.3 g |
| Aspartic acid M | 2.1 g |
| Glutamic acid M | 3.5 g |
| Glycine M | 0.98 g |
| Proline M | 0.88 g |
| Serine M | 0.94 g |
| Hydroxyproline M | 0.056 g |
Individual fatty acids (33)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| ALA (omega-3, 18:3 n-3) I | 0.018 g |
| Linoleic acid (omega-6, 18:2) I | 0.45 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.003 g |
| SFA 12:0 I | 0.002 g |
| SFA 14:0 I | 0.058 g |
| SFA 16:0 I | 1 g |
| SFA 18:0 I | 0.53 g |
| MUFA 18:1 I | 1.8 g |
| PUFA 18:3 I | 0.018 g |
| PUFA 20:4 I | 0.039 g |
| SFA 22:0 I | 0 g |
| MUFA 14:1 I | 0 g |
| MUFA 16:1 I | 0.12 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.029 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
| SFA 15:0 I | 0 g |
| SFA 17:0 I | 0.013 g |
| TFA 18:1 t I | 0.025 g |
| TFA 18:2 t,t I | 0.013 g |
| PUFA 20:2 n-6 c,c I | 0.016 g |
| MUFA 18:1 c I | 1.8 g |
| PUFA 18:2 n-6 c,c I | 0.44 g |
| PUFA 18:3 n-6 c,c,c I | 0 g |
| MUFA 17:1 I | 0.002 g |
| PUFA 20:3 I | 0.001 g |
| MUFA 15:1 I | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 19 IU |
| Vitamin D3 (cholecalciferol) I | 0.5 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water M | 72.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1 g |
| Theobromine Z | 0 mg |
| Energy C | 570 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 0 µg |
| Betaine I | 3 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, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw Raw | 135 | 21.9 g | 0 g | 4.6 g |
| Beef, Australian, imported, grass-fed, loin, top loin steak/roast, boneless, separable lean only, raw Raw | 131 | 21.8 g | 0 g | 4.9 g |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, raw Raw | 139 | 22 g | 0 g | 5.1 g |
| Beef, chuck for stew, separable lean and fat, choice, raw Raw | 130 | 21.6 g | 0.12 g | 4.8 g |
| Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw Raw | 133 | 22 g | 0 g | 5 g |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw Raw | 137 | 21.4 g | 0 g | 5 g |
| Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 133 | 21.4 g | 0 g | 4.7 g |
| Beef, ground, 95% lean meat / 5% fat, raw Raw | 137 | 21.4 g | 0 g | 5 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 167833. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 13, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.