Meat • Deep Nutrition Analytics
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled
Delivering 216 kcal per 100 grams, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled functions as a meat with protein (29.5g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 86% DV of Selenium (47.3 µg) per 100g. A higher calorie density (2.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 29.5 g
- Carbohydrates
- 0 g
- Fat
- 10 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled supplies 29.5g of protein per 100g, accounting for approximately 55% 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 | 904 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 10 g |
| Carbohydrate, by difference | 0 g |
| Energy | 216 kcal |
| Protein | 29.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 47.3 µg |
| Vitamin B12 | 0.7 µg |
| Vitamin B6 | 0.4 mg |
| Zinc | 2.4 mg |
| Phosphorus | 245 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 2 µg |
| Vitamin B-6 | 0.4 mg |
| Vitamin A, IU | 6 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-12 | 0.7 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 31 mg |
| Potassium, K | 420 mg |
| Zinc, Zn | 2.4 mg |
| Selenium, Se | 47.3 µg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 28 mg |
| Phosphorus, P | 245 mg |
| Sodium, Na | 65 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 9 µg |
| Retinol | 2 µg |
| Water | 57 g |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.7 mg |
| 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 | 2.2 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 4.1 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 4.6 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Ash | 1.2 g |
| Thiamin | 0.9 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 9 µg |
| Folate, food | 9 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.3 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 | 81 mg |
| Fatty acids, total saturated | 3.6 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.3 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.4 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
- chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)71 g
- oz85 g
Compare Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled with Category Peers
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled vs Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled
Compared to Lamb, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 2% less protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled vs Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Compared to Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised, Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 3% 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 only, cooked, broiled?
A standard 100-gram serving of Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled contains 216 calories (904 kJ), alongside 29.5g of protein, 0g of carbohydrates, and 10g of fat.
In common serving sizes:- 71g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)): ~153 kcal
- 85g (oz): ~184 kcal
Is Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled 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, broiled 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, broiled?
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, broiled are:
- Selenium: 47.3 µg (86% of your daily value)
- Vitamin B12: 0.7 µg (29% of your daily value)
- Vitamin B6: 0.4 mg (24% 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 168304).