Pork (fresh, loin, whole, separable lean only, cooked, braised) nutrition facts
100 grams of pork, fresh, loin, whole, separable lean only, cooked, braised contain 204 calories, 29 g of protein, 0 g of carbohydrates and 9.1 g of fat. It is an excellent source of selenium (88% DV), protein (57% DV), thiamin (B1) (55% DV) and niacin (B3) (29% DV). Most of its calories (58%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium88%
- Protein57%
- Thiamin (B1)55%
- Niacin (B3)29%
- Vitamin B623%
- Vitamin B1223%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.8 µg | 4% |
| Vitamin A | 2 µg | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.66 mg | 55% |
| Riboflavin (B2) | 0.27 mg | 21% |
| Niacin (B3) | 4.59 mg | 29% |
| Pantothenic acid (B5) | 0.68 mg | 14% |
| Vitamin B6 | 0.39 mg | 23% |
| Folate | 4 µg | 1% |
| Vitamin B12 | 0.55 µg | 23% |
| Choline | 98.2 mg | 18% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 18 mg | 1% |
| Iron | 1.13 mg | 6% |
| Potassium | 387 mg | 8% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 183 mg | 15% |
| Zinc | 2.48 mg | 23% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.01 mg | 1% |
| Selenium | 48.2 µg | 88% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 3.38 g | 17% |
| Monounsaturated fat | 4.16 g | - |
| Polyunsaturated fat | 0.7 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 61.4 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other pork products
| Per 100 g | Pork (fresh, loin, whole, separable lean only, cooked, braised) | Category average | Difference |
|---|---|---|---|
| Calories | 204 | 210 | -3% |
| Protein | 28.6 g | 22.1 g | +29% |
| Total carbohydrate | 0 g | 0.42 g | -100% |
| Total fat | 9.12 g | 12.9 g | -29% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0.3 g | -100% |
| Sodium | 50 mg | 420 mg | -88% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168231. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.