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Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted contains 214 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (283 g) provides about 606 kcal.

Roughly 56% of its calories come from protein, with 44% from fat 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 79% of the Daily Value for selenium, 53% of the Daily Value for Thiamin (B1) and 33% of the Daily Value for Niacin (B3).

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.

214kcal per 100 g
28.8 gprotein
0 gcarbohydrates
10.1 gfat
606kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (283 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 214 kcal
Total fat ? 10.1 g 13%
Saturated fat ? 3.5 g 18%
Cholesterol ? 83 mg 28%
Sodium ? 50 mg 2%
Total carbohydrates Z 0 g 0%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 28.8 g 58%
Vitamin A C 0 µg0%
Vitamin C ? 0.4 mg0.4%
Vitamin D ? 0.7 µg4%
Thiamin (B1) ? 0.64 mg53%
Riboflavin (B2) ? 0.31 mg24%
Niacin (B3) ? 5.4 mg33%
Pantothenic acid (B5) ? 0.58 mg12%
Vitamin B6 ? 0.4 mg24%
Folate (B9) C 9 µg2%
Vitamin B12 ? 0.55 µg23%
Calcium ? 6 mg0.5%
Iron ? 1 mg6%
Magnesium ? 24 mg6%
Phosphorus ? 222 mg18%
Potassium ? 363 mg8%
Zinc ? 2.8 mg26%
Copper ? 0.012 mg1%
Manganese ? 0.011 mg0.5%
Selenium M 43.2 µg79%

% 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: 56%Fat: 44%214kcal / 100 g
  • Protein 56%
  • Fat 44%

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

Selenium79%Thiamin (B1)53%Niacin (B3)33%Zinc26%Riboflavin (B2)24%Vitamin B624%Vitamin B1223%Phosphorus18%Pantothenic acid (B5)12%Potassium8%

Nutritional insights

  • Protein28.8 gin the top quarter of pork products (median 22 g)
  • Fat10.1 gabove the median for pork products (median 9.2 g)
  • Saturated fat3.5 gabove the median for pork products (median 2.9 g)
  • Sodium50 mgin the lowest quarter of pork products (median 87 mg)
  • Protein per 100 kcal13.5 gprotein density, useful for comparing foods with different calorie levels
  • Water60.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?4.5 g
Polyunsaturated fat ?0.85 g
Amino acids (18)
Tryptophan ?0.37 g
Threonine ?1.3 g
Isoleucine ?1.3 g
Leucine ?2.3 g
Lysine ?2.6 g
Methionine ?0.76 g
Cystine ?0.37 g
Phenylalanine ?1.2 g
Tyrosine ?1 g
Valine ?1.6 g
Arginine ?1.8 g
Histidine ?1.2 g
Alanine ?1.7 g
Aspartic acid ?2.7 g
Glutamic acid ?4.5 g
Glycine ?1.4 g
Proline ?1.2 g
Serine ?1.2 g
Individual fatty acids (11)
Linoleic acid (omega-6, 18:2) ?0.73 g
SFA 10:0 ?0.01 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.12 g
SFA 16:0 ?2.2 g
SFA 18:0 ?1.1 g
MUFA 18:1 ?4 g
PUFA 18:3 ?0.02 g
PUFA 20:4 ?0.06 g
MUFA 16:1 ?0.33 g
MUFA 20:1 ?0.09 g
Carotenoids (3)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units I29 IU
Vitamin D3 (cholecalciferol) I0.7 µg
Other components (6)
Water ?60.6 g
Ash ?1.1 g
Energy ?895 kJ
Vitamin A, IU ?8 IU
Folic acid Z0 µg
Folate, food ?9 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, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Cooked 212 28.5 g 0 g 10.1 g
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Cooked 208 28.7 g 0 g 10.3 g
Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled Cooked 219 29 g 0 g 10.5 g
Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled Cooked 208 28.4 g 0.51 g 10.3 g
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned Cooked 209 28.9 g 0 g 9.5 g
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Cooked 213 28.2 g 0 g 10.3 g
Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled Cooked 212 29.3 g 0 g 9.7 g
Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled Cooked 211 29.2 g 0 g 9.5 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 167894. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (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 214 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (283 g): about 606 kcal. 3 oz (85 g): about 182 kcal.

Is cooked pork high in protein?

Cooked pork contains 28.8 g of protein per 100 g (58% of the 50 g Daily Value), or 81.5 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (283 g). About 56% 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.

How much fat is in cooked pork?

Cooked pork contains 10.1 g of fat per 100 g, of which 3.5 g is saturated (18% 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 (79% DV), Thiamin (B1) (53% DV), Niacin (B3) (33% DV), zinc (26% DV) and Riboflavin (B2) (24% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 50 mg of sodium, 2% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted has 214 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 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.