Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw contains 201 kcal per 100 g. A typical serving of 1 chop (170 g) provides about 342 kcal.
Roughly 58% of its calories come from fat, with 42% from protein 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 75% of the Daily Value for selenium, 51% of the Daily Value for Thiamin (B1) and 46% 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 | 201 kcal | |
| Total fat C | 13 g | 17% |
| Saturated fat C | 4.4 g | 22% |
| Trans fat C | 0.081 g | |
| Cholesterol C | 59 mg | 20% |
| Sodium C | 82 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 21.1 g | 42% |
| Vitamin A C | 5 µg | 0.6% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.16 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.62 mg | 51% |
| Riboflavin (B2) C | 0.2 mg | 16% |
| Niacin (B3) C | 7.4 mg | 46% |
| Pantothenic acid (B5) C | 0.67 mg | 13% |
| Vitamin B6 C | 0.34 mg | 20% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 C | 0.43 µg | 18% |
| Choline C | 58.4 mg | 11% |
| Calcium C | 9 mg | 0.7% |
| Iron C | 0.48 mg | 3% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 203 mg | 16% |
| Potassium C | 345 mg | 7% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.054 mg | 6% |
| Manganese C | 0 mg | 0% |
| Selenium C | 41.3 µg | 75% |
% 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 42%
- Fat 58%
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
- Protein21.1 gbelow the median for pork products (median 22 g)
- Fat13 gabove the median for pork products (median 9.2 g)
- Saturated fat4.4 gabove the median for pork products (median 2.9 g)
- Sodium82 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal10.5 gprotein density, useful for comparing foods with different calorie levels
- Water65.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.3 g |
|---|---|
| Polyunsaturated fat C | 2.1 g |
Amino acids (19)
| Tryptophan C | 0.25 g |
|---|---|
| Threonine C | 0.93 g |
| Isoleucine C | 1 g |
| Leucine C | 1.7 g |
| Lysine C | 1.9 g |
| Methionine C | 0.58 g |
| Cystine C | 0.24 g |
| Phenylalanine C | 0.88 g |
| Tyrosine C | 0.84 g |
| Valine C | 1.1 g |
| Arginine C | 1.4 g |
| Histidine C | 0.86 g |
| Alanine C | 1.2 g |
| Aspartic acid C | 2 g |
| Glutamic acid C | 3.2 g |
| Glycine C | 0.96 g |
| Proline C | 0.86 g |
| Serine C | 0.88 g |
| Hydroxyproline C | 0.004 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.003 g |
| ALA (omega-3, 18:3 n-3) C | 0.071 g |
| Linoleic acid (omega-6, 18:2) C | 1.8 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.013 g |
| SFA 12:0 C | 0.011 g |
| SFA 14:0 C | 0.17 g |
| SFA 16:0 C | 2.8 g |
| SFA 18:0 C | 1.4 g |
| SFA 20:0 C | 0.022 g |
| MUFA 18:1 C | 5 g |
| PUFA 18:3 C | 0.075 g |
| PUFA 20:4 C | 0.051 g |
| SFA 22:0 C | 0.002 g |
| MUFA 14:1 C | 0.002 g |
| MUFA 16:1 C | 0.27 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.091 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.008 g |
| SFA 15:0 C | 0.007 g |
| SFA 17:0 C | 0.041 g |
| SFA 24:0 C | 0.001 g |
| TFA 16:1 t C | 0 g |
| TFA 18:1 t C | 0.066 g |
| TFA 22:1 t C | 0 g |
| TFA 18:2 t not further defined C | 0.015 g |
| PUFA 18:2 CLAs C | 0.001 g |
| MUFA 24:1 c C | 0.001 g |
| PUFA 20:2 n-6 c,c C | 0.072 g |
| MUFA 16:1 c C | 0.052 g |
| MUFA 18:1 c C | 4.9 g |
| PUFA 18:2 n-6 c,c C | 1.8 g |
| MUFA 22:1 c C | 0 g |
| PUFA 18:3 n-6 c,c,c C | 0.003 g |
| MUFA 17:1 C | 0.003 g |
| PUFA 20:3 C | 0.014 g |
| Fatty acids, total trans-monoenoic C | 0.066 g |
| Fatty acids, total trans-polyenoic C | 0.015 g |
| MUFA 15:1 C | 0 g |
| PUFA 20:3 n-3 C | 0.001 g |
| PUFA 20:3 n-6 C | 0.004 g |
| PUFA 18:3i C | 0 g |
| PUFA 22:4 C | 0.004 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 5 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 11 IU |
| Vitamin D3 (cholecalciferol) C | 0.3 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 | 65.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1 g |
| Theobromine C | 0 mg |
| Energy C | 842 kJ |
| Vitamin A, IU C | 16 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 0 µg |
| Betaine C | 3.1 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, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw Raw | 199 | 21.3 g | 0 g | 12.7 g |
| Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw | 205 | 21.1 g | 0 g | 13.4 g |
| Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw | 199 | 20.8 g | 0.6 g | 12.6 g |
| Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, select, raw Raw | 208 | 20.7 g | 0 g | 13.3 g |
| Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw Raw | 196 | 20.6 g | 0 g | 12.7 g |
| Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw Raw | 201 | 20.3 g | 0 g | 12.7 g |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw | 198 | 20.7 g | 0 g | 12.2 g |
| Lamb, New Zealand, imported, ground lamb, raw Raw | 193 | 20.3 g | 0 g | 12.4 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 168286. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 14, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.