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Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw: Nutrition Facts

Generic food Raw Meat

Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw contains 186 kcal per 100 g. A typical serving of 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 201g (133 g) provides about 247 kcal.

Roughly 55% of its calories come from fat, with 45% from protein 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 65% of the Daily Value for selenium, 40% of the Daily Value for Vitamin B6 and 40% 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.

186kcal per 100 g
20.3 gprotein
0 gcarbohydrates
11 gfat
247kcal in 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 201g (133 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 186 kcal
Total fat C 11 g 14%
Saturated fat C 2.4 g 12%
Trans fat C 0.069 g
Cholesterol C 58 mg 19%
Sodium C 56 mg 2%
Total carbohydrates C 0 g 0%
Dietary fiber C 0 g 0%
Total sugars C 0 g
Protein C 20.3 g 41%
Vitamin A C 2 µg0.2%
Vitamin C C 0 mg0%
Vitamin D ? 0.7 µg4%
Vitamin E C 0.12 mg0.8%
Vitamin K C 0 µg0%
Thiamin (B1) C 0.46 mg38%
Riboflavin (B2) C 0.18 mg14%
Niacin (B3) C 6.3 mg40%
Pantothenic acid (B5) C 0.69 mg14%
Vitamin B6 C 0.68 mg40%
Folate (B9) C 0 µg0%
Vitamin B12 C 0.54 µg23%
Choline C 54.8 mg10%
Calcium C 25 mg2%
Iron C 0.59 mg3%
Magnesium C 23 mg5%
Phosphorus C 203 mg16%
Potassium C 337 mg7%
Zinc C 1.9 mg17%
Copper C 0.065 mg7%
Manganese C 0.008 mg0.3%
Selenium C 35.5 µg65%

% 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: 45%Fat: 55%186kcal / 100 g
  • Protein 45%
  • Fat 55%

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

Selenium65%Vitamin B640%Niacin (B3)40%Thiamin (B1)38%Vitamin B1223%Zinc17%Phosphorus16%Pantothenic acid (B5)14%Riboflavin (B2)14%Choline10%

Nutritional insights

  • Protein20.3 gbelow the median for pork products (median 22 g)
  • Fat11 gabove the median for pork products (median 9.2 g)
  • Saturated fat2.4 gbelow the median for pork products (median 2.9 g)
  • Sodium56 mgin the lowest quarter of pork products (median 87 mg)
  • Protein per 100 kcal10.9 gprotein density, useful for comparing foods with different calorie levels
  • Water67.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C2.8 g
Polyunsaturated fat C0.96 g
Amino acids (19)
Tryptophan C0.21 g
Threonine C0.91 g
Isoleucine C1 g
Leucine C1.7 g
Lysine C1.9 g
Methionine C0.56 g
Cystine C0.23 g
Phenylalanine C0.85 g
Tyrosine C0.77 g
Valine C1.1 g
Arginine C1.4 g
Histidine C0.88 g
Alanine C1.2 g
Aspartic acid C2 g
Glutamic acid C3.2 g
Glycine C0.91 g
Proline C0.82 g
Serine C0.88 g
Hydroxyproline C0.052 g
Individual fatty acids (36)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
ALA (omega-3, 18:3 n-3) C0.039 g
Linoleic acid (omega-6, 18:2) C0.88 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.005 g
SFA 12:0 C0.004 g
SFA 14:0 C0.084 g
SFA 16:0 C1.5 g
SFA 18:0 C0.79 g
SFA 20:0 C0.007 g
MUFA 18:1 C2.6 g
PUFA 18:3 C0.04 g
PUFA 20:4 C0.035 g
SFA 22:0 C0 g
MUFA 14:1 C0.001 g
MUFA 16:1 C0.14 g
PUFA 18:4 C0 g
MUFA 20:1 C0.043 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
SFA 15:0 C0.002 g
SFA 17:0 C0.022 g
TFA 18:1 t C0.043 g
TFA 18:2 t,t C0.025 g
PUFA 20:2 n-6 c,c C0.033 g
MUFA 18:1 c C2.5 g
PUFA 18:2 n-6 c,c C0.86 g
PUFA 18:3 n-6 c,c,c C0.001 g
MUFA 17:1 C0.001 g
PUFA 20:3 C0.005 g
Fatty acids, total trans-monoenoic C0.043 g
Fatty acids, total trans-polyenoic C0.025 g
MUFA 15:1 C0 g
Carotenoids (15)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C2 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C26 IU
Vitamin D3 (cholecalciferol) C0.7 µg
Cryptoxanthin, beta C0 µg
Tocopherol, beta C0 mg
Tocopherol, gamma C0 mg
Tocopherol, delta C0 mg
Tocotrienol, alpha C0 mg
Tocotrienol, beta C0 mg
Tocotrienol, gamma C0 mg
Tocotrienol, delta C0 mg
Other components (13)
Water C67.8 g
Alcohol C0 g
Caffeine C0 mg
Ash C0.95 g
Theobromine C0 mg
Energy C779 kJ
Vitamin A, IU C8 IU
Vitamin K (Dihydrophylloquinone) C0 µg
Folic acid C0 µg
Folate, food C0 µg
Betaine C3 mg
Vitamin E, added C0 mg
Vitamin B-12, added C0 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, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw Raw 179 20.1 g 0 g 10.9 g
Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw Raw 187 20.7 g 0 g 10.9 g
Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw Raw 183 20.1 g 0.09 g 11.4 g
Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw Raw 189 20.7 g 0 g 11.1 g
Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw Raw 184 20.6 g 0 g 10.7 g
Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw Raw 187 20.4 g 0 g 11.7 g
Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw Raw 192 20.7 g 0 g 11.5 g
Beef, New Zealand, imported, flat, separable lean and fat, raw Raw 177 20.6 g 0 g 10.6 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 168242. 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 raw pork?

100 g of raw pork has 186 kcal. 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 201g (133 g): about 247 kcal. 4 oz (113 g): about 210 kcal. 1 lb (454 g): about 844 kcal.

Is raw pork high in protein?

Raw pork contains 20.3 g of protein per 100 g (41% of the 50 g Daily Value), or 27 g in 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 201g (133 g). About 45% of its calories come from protein. Compared with other pork products, that is below 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 11 g of fat per 100 g, of which 2.4 g is saturated (12% 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 (65% DV), Vitamin B6 (40% DV), Niacin (B3) (40% DV), Thiamin (B1) (38% DV) and Vitamin B12 (23% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw pork?

100 g contains 56 mg of sodium, 2% of the 2,300 mg Daily Value.

Does pork have the same nutrition raw and cooked?

No. Per 100 g, pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw has 186 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.