Meat • Deep Nutrition Analytics
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised
Delivering 211 kcal per 100 grams, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised functions as a meat with protein (28g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 83% DV of Selenium (45.4 µg) per 100g. A higher calorie density (2.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 28 g
- Carbohydrates
- 0 g
- Fat
- 10.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised supplies 28g of protein per 100g, accounting for approximately 53% 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 |
|---|---|
| Total Sugars | 0 g |
| Energy | 883 kJ |
| Fiber, total dietary | 0 g |
| Protein | 28 g |
| Total lipid (fat) | 10.1 g |
| Carbohydrate, by difference | 0 g |
| Energy | 211 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 45.4 µg |
| Zinc | 2.2 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.4 µg |
| Phosphorus | 173 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 35 IU |
| Vitamin D3 (cholecalciferol) | 0.9 µg |
| Vitamin D (D2 + D3) | 0.9 µg |
| Vitamin A, RAE | 2 µg |
| Vitamin A, IU | 6 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-12 | 0.4 µg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 173 mg |
| Sodium, Na | 41 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 5 mg |
| Potassium, K | 405 mg |
| Zinc, Zn | 2.2 mg |
| Selenium, Se | 45.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 4 µg |
| Folate, food | 4 µg |
| Retinol | 2 µg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Cholesterol | 71 mg |
| Fatty acids, total saturated | 4 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.4 g |
| Tryptophan | 0.4 g |
| Threonine | 1.3 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Ash | 1.3 g |
| Folate, total | 4 µg |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.3 g |
| MUFA 18:1 | 4.4 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Cystine | 0.4 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.6 g |
| Serine | 1.1 g |
| Fatty acids, total monounsaturated | 4.8 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| MUFA 20:1 | 0.1 g |
| Niacin | 4.5 mg |
| Water | 62.2 g |
| Pantothenic acid | 0.6 mg |
| Choline, total | 96 mg |
| Betaine | 3.7 mg |
Serving calculator
Nutritional Highlights & Outliers
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)72 g
- oz85 g
Compare Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised with Category Peers
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried vs Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised
Compared to Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised has 3% less protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised vs Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted
Compared to Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised?
A standard 100-gram serving of Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised contains 211 calories (883 kJ), alongside 28g of protein, 0g of carbohydrates, and 10.1g of fat.
In common serving sizes:- 72g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)): ~152 kcal
- 85g (oz): ~179 kcal
Is Pork, fresh, loin, center rib (chops), boneless, separable lean only, 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 only, 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 only, 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 only, cooked, braised are:
- Selenium: 45.4 µg (83% of your daily value)
- Zinc: 2.16 mg (20% of your daily value)
- Vitamin B6: 0.331 mg (19% 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 168303).