Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised: Nutrition Facts
Generic food Cooked Meat
Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised contains 163 kcal per 100 g. A typical serving of 1 chop (161 g) provides about 262 kcal.
Roughly 74% of its calories come from protein, with 26% 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 84% of the Daily Value for selenium, 55% of the Daily Value for Thiamin (B1) and 49% of the Daily Value for Niacin (B3).
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 163 kcal | |
| Total fat M | 4.5 g | 6% |
| Saturated fat I | 1.5 g | 8% |
| Cholesterol M | 80 mg | 27% |
| Sodium M | 56 mg | 2% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 28.8 g | 58% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.4 µg | 2% |
| Vitamin E I | 0.18 mg | 1% |
| Vitamin K Z | 0 µg | 0% |
| Thiamin (B1) M | 0.66 mg | 55% |
| Riboflavin (B2) M | 0.27 mg | 20% |
| Niacin (B3) M | 7.8 mg | 49% |
| Pantothenic acid (B5) I | 0.99 mg | 20% |
| Vitamin B6 I | 0.53 mg | 31% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 I | 0.63 µg | 26% |
| Choline I | 88.3 mg | 16% |
| Calcium M | 11 mg | 0.8% |
| Iron M | 0.71 mg | 4% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 294 mg | 24% |
| Potassium M | 416 mg | 9% |
| Zinc M | 2 mg | 19% |
| Copper M | 0.083 mg | 9% |
| Manganese M | 0.014 mg | 0.6% |
| Selenium M | 46.1 µg | 84% |
% 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 74%
- Fat 26%
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
- Protein28.8 gin the top quarter of pork products (median 22 g)
- Fat4.5 gin the lowest quarter of pork products (median 9.2 g)
- Saturated fat1.5 gbelow the median for pork products (median 2.9 g)
- Sodium56 mgin the lowest quarter of pork products (median 87 mg)
- Protein per 100 kcal17.6 gprotein density, useful for comparing foods with different calorie levels
- Water66.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 1.8 g |
|---|---|
| Polyunsaturated fat I | 0.79 g |
Amino acids (19)
| Tryptophan M | 0.34 g |
|---|---|
| Threonine M | 1.3 g |
| Isoleucine M | 1.4 g |
| Leucine M | 2.4 g |
| Lysine M | 2.6 g |
| Methionine M | 0.79 g |
| Cystine M | 0.32 g |
| Phenylalanine M | 1.2 g |
| Tyrosine M | 1.1 g |
| Valine M | 1.5 g |
| Arginine M | 1.9 g |
| Histidine M | 1.2 g |
| Alanine M | 1.6 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 M | 0.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) I | 0.68 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0.004 g |
| SFA 12:0 I | 0.002 g |
| SFA 14:0 I | 0.055 g |
| SFA 16:0 I | 0.94 g |
| SFA 18:0 I | 0.5 g |
| MUFA 18:1 I | 1.7 g |
| PUFA 18:3 I | 0.026 g |
| PUFA 20:4 I | 0.057 g |
| MUFA 16:1 I | 0.1 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0.027 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0.007 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 14 IU |
| Vitamin D3 (cholecalciferol) I | 0.4 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water M | 66.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.4 g |
| Theobromine Z | 0 mg |
| Energy C | 683 kJ |
| Vitamin A, IU C | 5 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food I | 0 µg |
| Betaine I | 3.4 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, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, cooked, roasted Cooked | 164 | 28.5 g | 0 g | 4.7 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted Cooked | 157 | 29 g | 0 g | 4.6 g |
| Beef, variety meats and by-products, heart, cooked, simmered Cooked | 165 | 28.5 g | 0.15 g | 4.7 g |
| Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted Cooked | 156 | 29 g | 0 g | 4.5 g |
| Veal, foreshank, osso buco, separable lean only, cooked, braised Cooked | 157 | 29.1 g | 0 g | 4.5 g |
| Game meat, boar, wild, cooked, roasted Cooked | 160 | 28.3 g | 0 g | 4.4 g |
| Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Cooked | 168 | 29.1 g | 0 g | 4.8 g |
| Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Cooked | 169 | 28.7 g | 0 g | 5.2 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 168309. 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.