Meat • Deep Nutrition Analytics
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw is a meat providing 186 kcal per 100g serving, primarily fueled by protein (20.3g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Selenium, offering 65% of your recommended daily allowance (35.5 µg). While caloric density is concentrated at 1.9 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 20.3 g
- Carbohydrates
- 0 g
- Fat
- 11 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw supplies 20.3g of protein per 100g, accounting for approximately 44% 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 |
|---|---|
| Protein | 20.3 g |
| Energy | 779 kJ |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 11 g |
| Carbohydrate, by difference | 0 g |
| Energy | 186 kcal |
| Total Sugars | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 35.5 µg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.5 µg |
| Zinc | 1.9 mg |
| Phosphorus | 203 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.5 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.7 mg |
| Vitamin D3 (cholecalciferol) | 0.7 µg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin D (D2 + D3), International Units | 26 IU |
| Vitamin A, IU | 8 IU |
| Vitamin A, RAE | 2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 203 mg |
| Sodium, Na | 56 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 25 mg |
| Potassium, K | 337 mg |
| Zinc, Zn | 1.9 mg |
| Selenium, Se | 35.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.9 g |
| Cholesterol | 58 mg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.2 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| Hydroxyproline | 0.1 g |
| Retinol | 2 µg |
| MUFA 14:1 | 0 g |
| Water | 67.8 g |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 54.8 mg |
| Betaine | 3 mg |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.9 g |
| Aspartic acid | 2 g |
| Serine | 0.9 g |
| Fatty acids, total saturated | 2.4 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Fatty acids, total monounsaturated | 2.8 g |
| Fatty acids, total polyunsaturated | 1 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 2.5 g |
| PUFA 18:2 n-6 c,c | 0.9 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Fatty acids, total trans | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 16:1 | 0.1 g |
| MUFA 20:1 | 0 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t,t | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.8 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 2.6 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- chop without refuse (Yield from 1 raw chop, with refuse, weighing 201g)133 g
- lb454 g
- oz113 g
Compare Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw with Category Peers
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw vs Chicken, broilers or fryers, light meat, meat and skin, raw
Compared to Chicken, broilers or fryers, light meat, meat and skin, raw, Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw has 0% more protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw vs Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw
Compared to Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw, Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw has 2% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw?
A standard 100-gram serving of Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw contains 186 calories (778 kJ), alongside 20.3g of protein, 0g of carbohydrates, and 11g of fat.
In common serving sizes:- 133g (chop without refuse (Yield from 1 raw chop, with refuse, weighing 201g)): ~247 kcal
- 454g (lb): ~844 kcal
- 113g (oz): ~210 kcal
Is Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw 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 or roasts), bone-in, separable lean and fat, raw 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 or roasts), bone-in, separable lean and fat, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw are:
- Selenium: 35.5 µg (65% of your daily value)
- Vitamin B6: 0.682 mg (40% of your daily value)
- Vitamin B12: 0.54 µg (23% 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 168242).