Meat • Deep Nutrition Analytics
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked is a meat providing 211 kcal per 100g serving, primarily fueled by protein (29.5g) for structured dietary protein for cellular and muscle maintenance. On the micronutrient spectrum, it provides a strong 83% DV of Selenium (45.4 µg) per 100g. Despite a higher energy concentration (2.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 29.5 g
- Carbohydrates
- 0 g
- Fat
- 9.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked supplies 29.5g of protein per 100g, accounting for approximately 56% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 883 kJ |
| Fiber, total dietary | 0 g |
| Protein | 29.5 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 211 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 45.4 µg |
| Vitamin B12 | 0.8 µg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.9 mg |
| Phosphorus | 234 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 2 µg |
| Vitamin A, IU | 7 IU |
| Vitamin C, total ascorbic acid | 0.4 mg |
| Vitamin B-12 | 0.8 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 234 mg |
| Sodium, Na | 57 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 22 mg |
| Potassium, K | 377 mg |
| Zinc, Zn | 2.9 mg |
| Selenium, Se | 45.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 6 µg |
| Retinol | 2 µg |
| Ash | 1.2 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 6 µg |
| Folate, food | 6 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.4 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Cholesterol | 85 mg |
| Fatty acids, total saturated | 3.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Cystine | 0.4 g |
| Valine | 1.6 g |
| Arginine | 1.8 g |
| Histidine | 1.2 g |
| Aspartic acid | 2.7 g |
| Serine | 1.2 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 3.8 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 4.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.7 mg |
| Water | 60.3 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.9 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)236 g
Compare Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked with Category Peers
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked vs Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Compared to Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted, Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 0% more protein and 0% higher calories per 100g.
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked vs Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, cooked, grilled, Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked?
A standard 100-gram serving of Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked contains 211 calories (883 kJ), alongside 29.5g of protein, 0g of carbohydrates, and 9.4g of fat.
In common serving sizes:- 85g (oz): ~179 kcal
- 236g (piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)): ~498 kcal
Is Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked are:
- Selenium: 45.4 µg (83% of your daily value)
- Vitamin B12: 0.75 µg (31% of your daily value)
- Vitamin B6: 0.435 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167908).