Meat • Deep Nutrition Analytics
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised
As a recognized meat, Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised delivers 256 calories per 100g, with energy primarily anchored by protein (26.3g) to support daily activity. On the micronutrient spectrum, it provides a strong 61% DV of Selenium (33.4 µg) per 100g. A higher calorie density (2.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 26.3 g
- Carbohydrates
- 0 g
- Fat
- 15.8 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised supplies 26.3g of protein per 100g, accounting for approximately 41% 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 | 1070 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 0 g |
| Energy | 255 kcal |
| Protein | 26.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 33.4 µg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.4 µg |
| Phosphorus | 172 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 2 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-12 | 0.4 µg |
| Vitamin A, IU | 7 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 5 mg |
| Potassium, K | 387 mg |
| Zinc, Zn | 2.1 mg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 172 mg |
| Sodium, Na | 40 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 33.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 4 µg |
| Retinol | 2 µg |
| Water | 58.2 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.6 mg |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1 g |
| Aspartic acid | 2.4 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.8 g |
| SFA 18:0 | 2 g |
| MUFA 18:1 | 6.5 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 7.2 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| Ash | 1.2 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 4 µg |
| Folate, food | 4 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.6 g |
| Glutamic acid | 4 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Cholesterol | 73 mg |
| Fatty acids, total saturated | 6.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| MUFA 16:1 | 0.5 g |
Serving calculator
Nutritional Highlights & Outliers
Keto Optimized
Supplies 15.8g of dietary fat with just 0g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)81 g
- oz85 g
Compare Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised with Category Peers
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled
Compared to Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled, Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised has 2% less protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried
Compared to Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried, Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised?
A standard 100-gram serving of Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised contains 256 calories (1071 kJ), alongside 26.3g of protein, 0g of carbohydrates, and 15.8g of fat.
In common serving sizes:- 81g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)): ~207 kcal
- 85g (oz): ~218 kcal
Is Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised 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, loin, center rib (chops), boneless, separable lean and fat, cooked, braised is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised are:
- Selenium: 33.4 µg (61% of your daily value)
- Zinc: 2.07 mg (19% of your daily value)
- Vitamin B6: 0.31 mg (18% 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 167890).