Meat • Deep Nutrition Analytics
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised
As a recognized meat, Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised delivers 169 calories per 100g, with energy primarily anchored by protein (30.5g) to support daily activity. On the micronutrient spectrum, it provides a strong 77% DV of Selenium (42.1 µg) per 100g. Despite a higher energy concentration (1.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 30.5 g
- Carbohydrates
- 0 g
- Fat
- 4.3 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised supplies 30.5g of protein per 100g, accounting for approximately 72% 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 | 709 kJ |
| Protein | 30.5 g |
| Energy | 170 kcal |
| Total lipid (fat) | 4.3 g |
| Fiber, total dietary | 0 g |
| Carbohydrate, by difference | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 42.1 µg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.4 mg |
| Phosphorus | 230 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D3 (cholecalciferol) | 0.9 µg |
| Vitamin D (D2 + D3) | 0.9 µg |
| Vitamin B-12 | 0.7 µg |
| Vitamin D (D2 + D3), International Units | 36 IU |
| Vitamin B-6 | 0.6 mg |
| Vitamin A, IU | 6 IU |
| Vitamin A, RAE | 2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 230 mg |
| Sodium, Na | 67 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 269 mg |
| Zinc, Zn | 2.4 mg |
| Selenium, Se | 42.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 2 µg |
| Ash | 1.4 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Tryptophan | 0.4 g |
| Threonine | 1.3 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Cholesterol | 71 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.7 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.8 g |
| PUFA 18:2 n-6 c,c | 0.5 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| PUFA 18:3i | 0 g |
| Betaine | 4.1 mg |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 2 g |
| Histidine | 1.2 g |
| Aspartic acid | 2.9 g |
| Serine | 1.3 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 1.8 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.9 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| Water | 65.1 g |
| Niacin | 10.3 mg |
| Pantothenic acid | 1.1 mg |
| Choline, total | 105 mg |
| Hydroxyproline | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.4 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Lean Protein Powerhouse
Supplies 30.5g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- chop135 g
Compare Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised with Category Peers
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised vs Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted
Compared to Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted, Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised has 3% more protein and 0% higher calories per 100g.
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised vs Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled
Compared to Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled, Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised has 1% more protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised?
A standard 100-gram serving of Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised contains 169 calories (707 kJ), alongside 30.5g of protein, 0g of carbohydrates, and 4.3g of fat.
In common serving sizes:- 135g (chop): ~228 kcal
Is Pork, fresh, loin, top loin (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, top loin (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, top loin (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, top loin (chops), boneless, separable lean only, cooked, braised are:
- Selenium: 42.1 µg (77% of your daily value)
- Vitamin B6: 0.561 mg (33% of your daily value)
- Vitamin B12: 0.66 µg (28% 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 168252).