Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw contains 157 kcal per 100 g. A typical serving of 1 chop (176 g) provides about 276 kcal.
Roughly 52% of its calories come from protein, with 46% from fat and 2% 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 67% of the Daily Value for selenium, 50% of the Daily Value for Thiamin (B1) and 41% 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 157 kcal | |
| Total fat C | 7.9 g | 10% |
| Saturated fat C | 2.8 g | 14% |
| Trans fat C | 0.077 g | |
| Cholesterol C | 59 mg | 20% |
| Sodium C | 64 mg | 3% |
| Total carbohydrates C | 0.76 g | 0.3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 20.5 g | 41% |
| Vitamin A C | 4 µg | 0.4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.19 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.6 mg | 50% |
| Riboflavin (B2) C | 0.23 mg | 17% |
| Niacin (B3) C | 6.6 mg | 41% |
| Pantothenic acid (B5) C | 0.83 mg | 17% |
| Vitamin B6 C | 0.55 mg | 32% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 M | 0.49 µg | 20% |
| Choline C | 70.5 mg | 13% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 0.74 mg | 4% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 233 mg | 19% |
| Potassium C | 372 mg | 8% |
| Zinc C | 1.7 mg | 16% |
| Copper C | 0.053 mg | 6% |
| Manganese C | 0.009 mg | 0.4% |
| Selenium C | 37.1 µg | 67% |
% 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 52%
- Carbohydrates 2%
- Fat 46%
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
- Protein20.5 gbelow the median for pork products (median 22 g)
- Fat7.9 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.8 gbelow the median for pork products (median 2.9 g)
- Sodium64 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal13.1 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 | 3.4 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Amino acids (19)
| Tryptophan C | 0.24 g |
|---|---|
| Threonine C | 0.9 g |
| Isoleucine C | 0.97 g |
| Leucine C | 1.7 g |
| Lysine C | 1.8 g |
| Methionine C | 0.56 g |
| Cystine C | 0.23 g |
| Phenylalanine C | 0.85 g |
| Tyrosine C | 0.81 g |
| Valine C | 1 g |
| Arginine C | 1.3 g |
| Histidine C | 0.84 g |
| Alanine C | 1.2 g |
| Aspartic acid C | 1.9 g |
| Glutamic acid C | 3.1 g |
| Glycine C | 0.93 g |
| Proline C | 0.83 g |
| Serine C | 0.86 g |
| Hydroxyproline C | 0.072 g |
Individual fatty acids (39)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| ALA (omega-3, 18:3 n-3) C | 0.053 g |
| Linoleic acid (omega-6, 18:2) C | 1.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.003 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.1 g |
| SFA 16:0 C | 1.7 g |
| SFA 18:0 C | 0.91 g |
| SFA 20:0 C | 0.011 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.054 g |
| PUFA 20:4 C | 0.063 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0.001 g |
| MUFA 16:1 C | 0.18 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.054 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
| SFA 15:0 C | 0.003 g |
| SFA 17:0 C | 0.02 g |
| SFA 24:0 C | 0 g |
| TFA 18:1 t C | 0.068 g |
| TFA 18:2 t not further defined C | 0.009 g |
| PUFA 20:2 n-6 c,c C | 0.045 g |
| MUFA 18:1 c C | 3.1 g |
| PUFA 18:2 n-6 c,c C | 1.2 g |
| MUFA 22:1 c C | 0 g |
| PUFA 18:3 n-6 c,c,c C | 0.002 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0.005 g |
| Fatty acids, total trans-monoenoic C | 0.068 g |
| Fatty acids, total trans-polyenoic C | 0.009 g |
| MUFA 15:1 C | 0 g |
| PUFA 18:3i C | 0 g |
Carotenoids (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 4 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 18 IU |
| Vitamin D3 (cholecalciferol) C | 0.5 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (13)
| Water C | 69.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.1 g |
| Theobromine C | 0 mg |
| Energy C | 656 kJ |
| Vitamin A, IU C | 14 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 0 µg |
| Betaine C | 2.7 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 |
|---|---|---|---|---|
| Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, select, raw Raw | 157 | 20.6 g | 0 g | 7.7 g |
| Game meat, muskrat, raw Raw | 162 | 20.8 g | 0 g | 8.1 g |
| Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw Raw | 151 | 20.5 g | 0.01 g | 7.6 g |
| Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 156 | 20.2 g | 0 g | 7.7 g |
| Beef, brisket, whole, separable lean only, all grades, raw Raw | 157 | 20.7 g | 0.6 g | 7.4 g |
| Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw Raw | 152 | 20.9 g | 0 g | 7.7 g |
| Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, select, raw Raw | 158 | 20.6 g | 0 g | 8.5 g |
| Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 152 | 20.1 g | 0 g | 7.9 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 168381. 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.