Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw contains 123 kcal per 100 g. A typical serving of 1 chop (170 g) provides about 209 kcal.
Roughly 77% of its calories come from protein, with 23% 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 85% of the Daily Value for selenium, 58% of the Daily Value for Thiamin (B1) and 51% 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 | 123 kcal | |
| Total fat M | 3.1 g | 4% |
| Saturated fat C | 0.8 g | 4% |
| Trans fat C | 0.008 g | |
| Cholesterol M | 56 mg | 19% |
| Sodium M | 87 mg | 4% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 23.8 g | 48% |
| Vitamin A ? | 1 µg | 0.1% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 0.6 µg | 3% |
| Vitamin E M | 0.18 mg | 1% |
| Vitamin K Z | 0 µg | 0% |
| Thiamin (B1) M | 0.69 mg | 58% |
| Riboflavin (B2) M | 0.2 mg | 16% |
| Niacin (B3) M | 8.2 mg | 51% |
| Pantothenic acid (B5) M | 0.7 mg | 14% |
| Vitamin B6 M | 0.36 mg | 21% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 M | 0.41 µg | 17% |
| Choline I | 63.1 mg | 11% |
| Calcium M | 6 mg | 0.5% |
| Iron M | 0.48 mg | 3% |
| Magnesium M | 26 mg | 6% |
| Phosphorus M | 221 mg | 18% |
| Potassium M | 386 mg | 8% |
| Zinc M | 1.4 mg | 13% |
| Copper M | 0.048 mg | 5% |
| Manganese M | 0 mg | 0% |
| Selenium M | 46.9 µg | 85% |
% 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 77%
- Fat 23%
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
- Protein23.8 gabove the median for pork products (median 22 g)
- Fat3.1 gin the lowest quarter of pork products (median 9.2 g)
- Saturated fat0.8 gin the lowest quarter of pork products (median 2.9 g)
- Protein per 100 kcal19.3 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 C | 0.96 g |
|---|---|
| Polyunsaturated fat C | 0.29 g |
Amino acids (18)
| Tryptophan M | 0.28 g |
|---|---|
| Threonine M | 1 g |
| Isoleucine M | 1.1 g |
| Leucine M | 2 g |
| Lysine M | 2.1 g |
| Methionine M | 0.65 g |
| Cystine M | 0.27 g |
| Phenylalanine M | 0.99 g |
| Tyrosine M | 0.94 g |
| Valine M | 1.2 g |
| Arginine M | 1.5 g |
| Histidine M | 0.97 g |
| Alanine M | 1.4 g |
| Aspartic acid M | 2.2 g |
| Glutamic acid M | 3.6 g |
| Glycine M | 1.1 g |
| Proline M | 0.96 g |
| Serine M | 0.99 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.007 g |
| Linoleic acid (omega-6, 18:2) ? | 0.23 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.005 g |
| SFA 12:0 M | 0.003 g |
| SFA 14:0 M | 0.03 g |
| SFA 16:0 M | 0.5 g |
| SFA 18:0 M | 0.25 g |
| SFA 20:0 M | 0.004 g |
| MUFA 18:1 ? | 0.88 g |
| PUFA 18:3 ? | 0.007 g |
| PUFA 20:4 M | 0.028 g |
| SFA 22:0 M | 0.002 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.062 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.015 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.002 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.005 g |
| SFA 24:0 M | 0.001 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.007 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.001 g |
| PUFA 18:2 CLAs M | 0.001 g |
| MUFA 24:1 c M | 0.001 g |
| PUFA 20:2 n-6 c,c M | 0.008 g |
| MUFA 16:1 c M | 0.062 g |
| MUFA 18:1 c M | 0.87 g |
| PUFA 18:2 n-6 c,c M | 0.23 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.003 g |
| PUFA 20:3 ? | 0.006 g |
| Fatty acids, total trans-monoenoic C | 0.007 g |
| Fatty acids, total trans-polyenoic C | 0.001 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0.001 g |
| PUFA 20:3 n-6 M | 0.005 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0.005 g |
Carotenoids (15)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol M | 1 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 23 IU |
| Vitamin D3 (cholecalciferol) I | 0.6 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 72.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 514 kJ |
| Vitamin A, IU ? | 4 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid I | 0 µg |
| Folate, food I | 0 µg |
| Betaine I | 3.3 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, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw Raw | 124 | 23.6 g | 0 g | 3.3 g |
| Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw Raw | 124 | 23.6 g | 0 g | 3.3 g |
| Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw Raw | 121 | 23.6 g | 0 g | 2.9 g |
| Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw Raw | 121 | 23.6 g | 0 g | 2.9 g |
| Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw Raw | 121 | 23.4 g | 0 g | 3 g |
| Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 124 | 23.5 g | 0 g | 3.3 g |
| Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw Raw | 120 | 23.5 g | 0 g | 2.9 g |
| Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw Raw | 121 | 23.4 g | 0 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw pork?
100 g of raw pork has 123 kcal. 1 chop (170 g): about 209 kcal. 4 oz (113 g): about 139 kcal.
Is raw pork high in protein?
Raw pork contains 23.8 g of protein per 100 g (48% of the 50 g Daily Value), or 40.4 g in 1 chop (170 g). About 77% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).
How many carbs are in raw pork?
Raw 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 raw pork?
Raw pork contains 3.1 g of fat per 100 g, of which 0.8 g is saturated (4% of the Daily Value).
What vitamins and minerals does raw pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (85% DV), Thiamin (B1) (58% DV), Niacin (B3) (51% DV), Vitamin B6 (21% DV) and phosphorus (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pork?
100 g contains 87 mg of sodium, 4% of the 2,300 mg Daily Value.
Does pork have the same nutrition raw and cooked?
No. Per 100 g, pork, fresh, loin, center loin (chops), boneless, separable lean only, raw has 123 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 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 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168263. 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.