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Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw: Nutrition Facts

Generic food Raw Meat

Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw contains 152 kcal per 100 g. A typical serving of 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (88 g) provides about 134 kcal.

Roughly 60% of its calories come from protein, with 40% 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 71% of the Daily Value for Thiamin (B1), 64% of the Daily Value for selenium and 31% 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.

152kcal per 100 g
21.8 gprotein
0 gcarbohydrates
6.5 gfat
134kcal in 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (88 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 152 kcal
Total fat ? 6.5 g 8%
Saturated fat ? 2.2 g 11%
Cholesterol ? 55 mg 18%
Sodium ? 45 mg 2%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars Z 0 g
Protein ? 21.8 g 44%
Vitamin A C 2 µg0.2%
Vitamin C ? 0.3 mg0.3%
Vitamin D ? 0.6 µg3%
Vitamin E I 0.18 mg1%
Vitamin K I 0 µg0%
Thiamin (B1) ? 0.86 mg71%
Riboflavin (B2) ? 0.27 mg21%
Niacin (B3) ? 5 mg31%
Pantothenic acid (B5) ? 0.77 mg15%
Vitamin B6 ? 0.47 mg28%
Folate (B9) C 7 µg2%
Vitamin B12 ? 0.53 µg22%
Calcium ? 5 mg0.4%
Iron ? 0.77 mg4%
Magnesium ? 22 mg5%
Phosphorus ? 207 mg17%
Potassium ? 421 mg9%
Zinc ? 1.7 mg15%
Copper ? 0.058 mg6%
Manganese ? 0.01 mg0.4%
Selenium M 35.4 µg64%

% 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: 60%Fat: 40%152kcal / 100 g
  • Protein 60%
  • Fat 40%

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

Thiamin (B1)71%Selenium64%Niacin (B3)31%Vitamin B628%Vitamin B1222%Riboflavin (B2)21%Phosphorus17%Zinc15%Pantothenic acid (B5)15%Potassium9%

Nutritional insights

  • Protein21.8 gbelow the median for pork products (median 22 g)
  • Fat6.5 gbelow the median for pork products (median 9.2 g)
  • Saturated fat2.2 gbelow the median for pork products (median 2.9 g)
  • Sodium45 mgin the lowest quarter of pork products (median 87 mg)
  • Protein per 100 kcal14.3 gprotein density, useful for comparing foods with different calorie levels
  • Water72 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?2.9 g
Polyunsaturated fat ?0.7 g
Amino acids (18)
Tryptophan ?0.28 g
Threonine ?1 g
Isoleucine ?1 g
Leucine ?1.7 g
Lysine ?2 g
Methionine ?0.58 g
Cystine ?0.28 g
Phenylalanine ?0.87 g
Tyrosine ?0.76 g
Valine ?1.2 g
Arginine ?1.4 g
Histidine ?0.87 g
Alanine ?1.3 g
Aspartic acid ?2 g
Glutamic acid ?3.4 g
Glycine ?1 g
Proline ?0.88 g
Serine ?0.9 g
Individual fatty acids (13)
Linoleic acid (omega-6, 18:2) ?0.56 g
SFA 4:0 Z0 g
SFA 6:0 Z0 g
SFA 10:0 ?0.01 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.08 g
SFA 16:0 ?1.4 g
SFA 18:0 ?0.7 g
MUFA 18:1 ?2.7 g
PUFA 18:3 ?0.03 g
PUFA 20:4 ?0.08 g
MUFA 16:1 ?0.2 g
MUFA 20:1 ?0.05 g
Carotenoids (8)
Beta-carotene Z0 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C2 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I25 IU
Vitamin D3 (cholecalciferol) I0.6 µg
Cryptoxanthin, beta Z0 µg
Other components (12)
Water ?72 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?0.98 g
Theobromine Z0 mg
Energy ?636 kJ
Vitamin A, IU ?6 IU
Vitamin K (Dihydrophylloquinone) Z0 µg
Folic acid Z0 µg
Folate, food ?7 µg
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, flank, steak, separable lean only, trimmed to 0" fat, choice, raw Raw 149 21.7 g 0 g 6.3 g
Beef, loin, tenderloin steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw 147 21.7 g 0 g 6.7 g
Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw Raw 153 22.1 g 0 g 6.5 g
Beef, New Zealand, imported, rump centre, separable lean and fat, raw Raw 145 21.7 g 0 g 6.5 g
Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, raw Raw 153 22.2 g 0 g 6.5 g
Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw 149 21.7 g 0 g 6.9 g
Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw Raw 144 21.9 g 0 g 6.2 g
Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, raw Raw 143 21.8 g 0 g 6.2 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 168302. 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.

Frequently asked questions

How many calories are in raw pork?

100 g of raw pork has 152 kcal. 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (88 g): about 134 kcal. 4 oz (113 g): about 172 kcal.

Is raw pork high in protein?

Raw pork contains 21.8 g of protein per 100 g (44% of the 50 g Daily Value), or 19.2 g in 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (88 g). About 60% 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 6.5 g of fat per 100 g, of which 2.2 g is saturated (11% 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 Thiamin (B1) (71% DV), selenium (64% DV), Niacin (B3) (31% DV), Vitamin B6 (28% DV) and Vitamin B12 (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw pork?

100 g contains 45 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), boneless, separable lean only, raw has 152 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.