EN

Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised contains 234 kcal per 100 g. A typical serving of 1 chop (180 g) provides about 421 kcal.

Roughly 51% of its calories come from protein, with 49% 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 80% of the Daily Value for selenium, 53% of the Daily Value for Thiamin (B1) and 47% 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.

234kcal per 100 g
28.8 gprotein
0 gcarbohydrates
12.3 gfat
421kcal in 1 chop (180 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 234 kcal
Total fat C 12.3 g 16%
Saturated fat C 4.3 g 21%
Trans fat C 0.078 g
Cholesterol C 87 mg 29%
Sodium C 58 mg 3%
Total carbohydrates C 0 g 0%
Dietary fiber C 0 g 0%
Total sugars C 0 g
Protein C 28.8 g 58%
Vitamin A C 4 µg0.4%
Vitamin C C 0 mg0%
Vitamin D C 0.6 µg3%
Vitamin E C 0.22 mg1%
Vitamin K C 0 µg0%
Thiamin (B1) C 0.63 mg53%
Riboflavin (B2) C 0.26 mg20%
Niacin (B3) C 7.5 mg47%
Pantothenic acid (B5) C 0.97 mg19%
Vitamin B6 C 0.51 mg30%
Folate (B9) C 0 µg0%
Vitamin B12 C 0.63 µg26%
Choline C 84.7 mg15%
Calcium C 12 mg0.9%
Iron C 0.71 mg4%
Magnesium C 24 mg6%
Phosphorus C 285 mg23%
Potassium C 400 mg9%
Zinc C 2 mg18%
Copper C 0.085 mg9%
Manganese C 0.013 mg0.6%
Selenium C 44.1 µg80%

% 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: 51%Fat: 49%234kcal / 100 g
  • Protein 51%
  • Fat 49%

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

Selenium80%Thiamin (B1)53%Niacin (B3)47%Vitamin B630%Vitamin B1226%Phosphorus23%Riboflavin (B2)20%Pantothenic acid (B5)19%Zinc18%Choline15%

Nutritional insights

  • Protein28.8 gin the top quarter of pork products (median 22 g)
  • Fat12.3 gabove the median for pork products (median 9.2 g)
  • Saturated fat4.3 gabove the median for pork products (median 2.9 g)
  • Sodium58 mgin the lowest quarter of pork products (median 87 mg)
  • Protein per 100 kcal12.3 gprotein density, useful for comparing foods with different calorie levels
  • Water58.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C5.2 g
Polyunsaturated fat C2.2 g
Amino acids (19)
Tryptophan C0.34 g
Threonine C1.3 g
Isoleucine C1.4 g
Leucine C2.4 g
Lysine C2.6 g
Methionine C0.79 g
Cystine C0.33 g
Phenylalanine C1.2 g
Tyrosine C1.1 g
Valine C1.5 g
Arginine C1.9 g
Histidine C1.2 g
Alanine C1.7 g
Aspartic acid C2.7 g
Glutamic acid C4.4 g
Glycine C1.3 g
Proline C1.2 g
Serine C1.2 g
Hydroxyproline C0.1 g
Individual fatty acids (39)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0.001 g
ALA (omega-3, 18:3 n-3) C0.075 g
Linoleic acid (omega-6, 18:2) C1.9 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.01 g
SFA 12:0 C0.007 g
SFA 14:0 C0.16 g
SFA 16:0 C2.7 g
SFA 18:0 C1.4 g
SFA 20:0 C0.02 g
MUFA 18:1 C4.8 g
PUFA 18:3 C0.077 g
PUFA 20:4 C0.095 g
SFA 22:0 C0 g
MUFA 14:1 C0.001 g
MUFA 16:1 C0.27 g
PUFA 18:4 C0 g
MUFA 20:1 C0.084 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0.014 g
SFA 15:0 C0.004 g
SFA 17:0 C0.042 g
SFA 24:0 C0 g
TFA 18:1 t C0.067 g
TFA 18:2 t not further defined C0.011 g
PUFA 20:2 n-6 c,c C0.072 g
MUFA 18:1 c C4.8 g
PUFA 18:2 n-6 c,c C1.9 g
MUFA 22:1 c C0 g
PUFA 18:3 n-6 c,c,c C0.002 g
MUFA 17:1 C0 g
PUFA 20:3 C0.008 g
Fatty acids, total trans-monoenoic C0.067 g
Fatty acids, total trans-polyenoic C0.011 g
MUFA 15:1 C0 g
PUFA 18:3i C0 g
Carotenoids (8)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C4 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C22 IU
Vitamin D3 (cholecalciferol) C0.6 µg
Cryptoxanthin, beta C0 µg
Other components (13)
Water C58.9 g
Alcohol C0 g
Caffeine C0 mg
Ash C1.2 g
Theobromine C0 mg
Energy C979 kJ
Vitamin A, IU C13 IU
Vitamin K (Dihydrophylloquinone) C0 µg
Folic acid C0 µg
Folate, food C0 µg
Betaine C3.3 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, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, all grades, cooked Cooked 230 28.4 g 0 g 12.4 g
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned Cooked 230 28.5 g 0 g 12 g
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Cooked 224 28.8 g 0 g 12.1 g
Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Cooked 233 28.2 g 0 g 12.5 g
Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked Cooked 233 28.2 g 0 g 12.5 g
Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled Cooked 234 28 g 0 g 12.7 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised Cooked 237 28 g 0 g 13 g
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled Cooked 225 28 g 0 g 11.7 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 167834. 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 cooked pork?

100 g of cooked pork has 234 kcal. 1 chop (180 g): about 421 kcal. 3 oz (85 g): about 199 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 51.9 g in 1 chop (180 g). About 51% 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 12.3 g of fat per 100 g, of which 4.3 g is saturated (21% 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 (80% DV), Thiamin (B1) (53% DV), Niacin (B3) (47% DV), Vitamin B6 (30% DV) and Vitamin B12 (26% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 58 mg of sodium, 3% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised has 234 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.