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Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled contains 162 kcal per 100 g. A typical serving of 1 chop (137 g) provides about 222 kcal.

Roughly 74% of its calories come from protein, with 26% 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 98% of the Daily Value for selenium, 58% of the Daily Value for Niacin (B3) and 51% 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, where most core values were measured by laboratory analysis.

162kcal per 100 g
30 gprotein
0 gcarbohydrates
4.7 gfat
222kcal in 1 chop (137 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 162 kcal
Total fat M 4.7 g 6%
Saturated fat C 1.7 g 8%
Trans fat C 0.014 g
Cholesterol M 74 mg 25%
Sodium M 91 mg 4%
Total carbohydrates C 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein M 30 g 60%
Vitamin A ? 2 µg0.2%
Vitamin C Z 0 mg0%
Vitamin D ? 0.7 µg4%
Vitamin E M 0.2 mg1%
Vitamin K Z 0 µg0%
Thiamin (B1) M 0.61 mg51%
Riboflavin (B2) M 0.24 mg18%
Niacin (B3) M 9.3 mg58%
Pantothenic acid (B5) M 0.84 mg17%
Vitamin B6 M 0.38 mg23%
Folate (B9) C 0 µg0%
Vitamin B12 M 0.63 µg26%
Choline I 79.8 mg15%
Calcium M 6 mg0.5%
Iron M 0.64 mg4%
Magnesium M 27 mg6%
Phosphorus M 242 mg19%
Potassium M 407 mg9%
Zinc M 1.8 mg16%
Copper M 0.059 mg7%
Manganese M 0 mg0%
Selenium M 54 µg98%

% 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%162kcal / 100 g
  • 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

Selenium98%Niacin (B3)58%Thiamin (B1)51%Vitamin B1226%Vitamin B623%Phosphorus19%Riboflavin (B2)18%Pantothenic acid (B5)17%Zinc16%Choline15%

Nutritional insights

  • Protein30 gin the top quarter of pork products (median 22 g)
  • Fat4.7 gin the lowest quarter of pork products (median 9.2 g)
  • Saturated fat1.7 gbelow the median for pork products (median 2.9 g)
  • Sodium91 mgabove the median for pork products (median 87 mg)
  • Protein per 100 kcal18.5 gprotein density, useful for comparing foods with different calorie levels
  • Water65.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C2 g
Polyunsaturated fat C0.61 g
Amino acids (18)
Tryptophan M0.32 g
Threonine M1.3 g
Isoleucine M1.5 g
Leucine M2.6 g
Lysine M2.8 g
Methionine M0.83 g
Cystine M0.35 g
Phenylalanine M1.3 g
Tyrosine M1.1 g
Valine M1.6 g
Arginine M2 g
Histidine M1.3 g
Alanine M1.8 g
Aspartic acid M2.9 g
Glutamic acid M4.8 g
Glycine M1.4 g
Proline M1.2 g
Serine M1.3 g
Individual fatty acids (47)
EPA (omega-3, 20:5 n-3) M0 g
DHA (omega-3, 22:6 n-3) M0 g
ALA (omega-3, 18:3 n-3) M0.015 g
Linoleic acid (omega-6, 18:2) ?0.5 g
SFA 4:0 M0 g
SFA 6:0 M0 g
SFA 8:0 M0 g
SFA 10:0 M0.02 g
SFA 12:0 M0.008 g
SFA 14:0 M0.061 g
SFA 16:0 M1 g
SFA 18:0 M0.52 g
SFA 20:0 M0.007 g
MUFA 18:1 ?1.8 g
PUFA 18:3 ?0.015 g
PUFA 20:4 M0.053 g
SFA 22:0 M0.002 g
MUFA 14:1 M0.001 g
MUFA 16:1 ?0.13 g
PUFA 18:4 M0 g
MUFA 20:1 M0.031 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) M0.004 g
SFA 15:0 M0.004 g
SFA 17:0 M0.01 g
SFA 24:0 M0 g
TFA 16:1 t M0.001 g
TFA 18:1 t M0.012 g
TFA 22:1 t M0 g
TFA 18:2 t not further defined M0.002 g
PUFA 18:2 CLAs M0.003 g
MUFA 24:1 c M0 g
PUFA 20:2 n-6 c,c M0.017 g
MUFA 16:1 c M0.13 g
MUFA 18:1 c M1.8 g
PUFA 18:2 n-6 c,c M0.49 g
MUFA 22:1 c M0 g
PUFA 18:3 n-6 c,c,c M0 g
MUFA 17:1 M0.008 g
PUFA 20:3 ?0.011 g
Fatty acids, total trans-monoenoic C0.013 g
Fatty acids, total trans-polyenoic C0.002 g
MUFA 15:1 M0 g
PUFA 20:3 n-3 M0.003 g
PUFA 20:3 n-6 M0.008 g
PUFA 18:3i M0 g
PUFA 22:4 M0.009 g
Carotenoids (15)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol M2 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I29 IU
Vitamin D3 (cholecalciferol) I0.7 µg
Cryptoxanthin, beta Z0 µg
Tocopherol, beta M0 mg
Tocopherol, gamma M0 mg
Tocopherol, delta M0 mg
Tocotrienol, alpha M0 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0 mg
Tocotrienol, delta M0 mg
Other components (13)
Water M65.1 g
Alcohol Z0 g
Caffeine Z0 mg
Ash M1.1 g
Theobromine Z0 mg
Energy C677 kJ
Vitamin A, IU ?5 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid I0 µg
Folate, food I0 µg
Betaine I4.2 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Pork

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Cooked 541 37 g 1.4 g 41.8 g
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw Raw 211 18.2 g 0 g 14.8 g
Pork, fresh, backfat, raw Raw 812 2.9 g 0 g 88.7 g
Pork, fresh, belly, raw Raw 518 9.3 g 0 g 53 g
Pork, fresh, separable fat, raw Raw 632 9.3 g 0 g 65.7 g
Pork, fresh, leg (ham), rump half, separable lean and fat, raw Raw 182 20.3 g 0 g 10.6 g
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked 209 27 g 0 g 10.3 g
Pork, fresh, leg (ham), rump half, separable lean only, raw Raw 120 21.8 g 0 g 2.9 g
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked 165 28.9 g 0 g 4.6 g
Pork loin, raw Raw 198 19.7 g 0 g 12.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked 239 27.2 g 0 g 13.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled Cooked 242 27.3 g 0 g 13.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, roasted Cooked 163 30.1 g 0 g 4.8 g
Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted Cooked 160 29.9 g 0 g 4.5 g
Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Cooked 163 29.8 g 0 g 4.8 g
Veal, loin, chop, separable lean only, cooked, grilled Cooked 159 29.8 g 0.07 g 4.4 g
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Cooked 170 30.1 g 0 g 4.6 g
Game meat, caribou, cooked, roasted Cooked 167 29.8 g 0 g 4.4 g
Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled Cooked 159 29.7 g 0 g 4.5 g
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted Cooked 166 29.9 g 0 g 4.3 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 168285. 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.

Frequently asked questions

How many calories are in cooked pork?

100 g of cooked pork has 162 kcal. 1 chop (137 g): about 222 kcal. 3 oz (85 g): about 138 kcal.

Is cooked pork high in protein?

Cooked pork contains 30 g of protein per 100 g (60% of the 50 g Daily Value), or 41.1 g in 1 chop (137 g). About 74% of its calories come from protein. Compared with other pork products, that is among the highest quarter (median 22 g).

How many carbs are in cooked pork?

Cooked pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in cooked pork?

Cooked pork contains 4.7 g of fat per 100 g, of which 1.7 g is saturated (8% of the Daily Value).

What vitamins and minerals does cooked pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (98% DV), Niacin (B3) (58% DV), Thiamin (B1) (51% DV), Vitamin B12 (26% DV) and Vitamin B6 (23% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 91 mg of sodium, 4% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled has 162 kcal, while pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw has 211 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.