Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled: Nutrition Facts
Generic food Cooked Meat
Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled contains 201 kcal per 100 g. A typical serving of 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (76 g) provides about 153 kcal.
Roughly 62% of its calories come from protein, with 38% 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 87% of the Daily Value for selenium, 81% of the Daily Value for Thiamin (B1) and 41% of the Daily Value for Vitamin B12.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 201 kcal | |
| Total fat ? | 8.1 g | 10% |
| Saturated fat ? | 2.9 g | 15% |
| Cholesterol ? | 94 mg | 31% |
| Sodium ? | 64 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 29.9 g | 60% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C ? | 1 mg | 1% |
| Thiamin (B1) ? | 0.97 mg | 81% |
| Riboflavin (B2) ? | 0.38 mg | 29% |
| Niacin (B3) ? | 5.1 mg | 32% |
| Pantothenic acid (B5) ? | 0.9 mg | 18% |
| Vitamin B6 ? | 0.52 mg | 30% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 ? | 0.98 µg | 41% |
| Calcium ? | 5 mg | 0.4% |
| Iron ? | 1.4 mg | 8% |
| Magnesium ? | 35 mg | 8% |
| Phosphorus ? | 290 mg | 23% |
| Potassium ? | 444 mg | 9% |
| Zinc ? | 2.9 mg | 26% |
| Copper ? | 0.067 mg | 7% |
| Manganese ? | 0.012 mg | 0.5% |
| Selenium C | 47.7 µg | 87% |
% 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 62%
- Fat 38%
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
- Protein29.9 gin the top quarter of pork products (median 22 g)
- Fat8.1 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.9 gabove the median for pork products (median 2.9 g)
- Sodium64 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
- Water61.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.3 g |
|---|---|
| Polyunsaturated fat ? | 0.74 g |
Amino acids (18)
| Tryptophan ? | 0.38 g |
|---|---|
| Threonine ? | 1.4 g |
| Isoleucine ? | 1.4 g |
| Leucine ? | 2.4 g |
| Lysine ? | 2.7 g |
| Methionine ? | 0.79 g |
| Cystine ? | 0.38 g |
| Phenylalanine ? | 1.2 g |
| Tyrosine ? | 1 g |
| Valine ? | 1.6 g |
| Arginine ? | 1.9 g |
| Histidine ? | 1.2 g |
| Alanine ? | 1.7 g |
| Aspartic acid ? | 2.8 g |
| Glutamic acid ? | 4.6 g |
| Glycine ? | 1.5 g |
| Proline ? | 1.2 g |
| Serine ? | 1.2 g |
Individual fatty acids (11)
| Linoleic acid (omega-6, 18:2) ? | 0.65 g |
|---|---|
| SFA 10:0 ? | 0.01 g |
| SFA 12:0 ? | 0.01 g |
| SFA 14:0 ? | 0.1 g |
| SFA 16:0 ? | 1.8 g |
| SFA 18:0 ? | 0.97 g |
| MUFA 18:1 ? | 3 g |
| PUFA 18:3 ? | 0.02 g |
| PUFA 20:4 ? | 0.04 g |
| MUFA 16:1 ? | 0.23 g |
| MUFA 20:1 ? | 0.06 g |
Carotenoids (1)
| Retinol ? | 2 µg |
|---|
Other components (6)
| Water ? | 61.1 g |
|---|---|
| Ash ? | 2.5 g |
| Energy ? | 841 kJ |
| Vitamin A, IU ? | 7 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 6 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, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked Cooked | 203 | 29.9 g | 0 g | 8.4 g |
| Beef, New Zealand, imported, oyster blade, separable lean only, cooked, braised Cooked | 196 | 29.9 g | 0 g | 8.5 g |
| Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Cooked | 202 | 29.5 g | 0 g | 8.4 g |
| Beef, New Zealand, imported, hind shin, separable lean and fat, cooked, braised Cooked | 196 | 29.8 g | 0.07 g | 8.5 g |
| Beef, New Zealand, imported, rump centre, separable lean and fat, cooked, fast fried Cooked | 192 | 30 g | 0 g | 8 g |
| Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled Cooked | 199 | 29.3 g | 0 g | 8.2 g |
| Beef, New Zealand, imported, oyster blade, separable lean and fat, cooked, braised Cooked | 197 | 29.8 g | 0 g | 8.7 g |
| Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled Cooked | 195 | 29.6 g | 0 g | 7.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pork?
100 g of cooked pork has 201 kcal. 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (76 g): about 153 kcal. 3 oz (85 g): about 171 kcal.
Is cooked pork high in protein?
Cooked pork contains 29.9 g of protein per 100 g (60% of the 50 g Daily Value), or 22.7 g in 1 chop, excluding refuse, yield from 1 raw chop, with refuse, weighing 113 g (76 g). About 62% 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 8.1 g of fat per 100 g, of which 2.9 g is saturated (15% 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 (87% DV), Thiamin (B1) (81% DV), Vitamin B12 (41% DV), Niacin (B3) (32% DV) and Vitamin B6 (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pork?
100 g contains 64 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, tenderloin, separable lean and fat, cooked, broiled has 201 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 167904. 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.