Meat • Deep Nutrition Analytics
Pork, fresh, loin, whole, separable lean and fat, cooked, braised
Delivering 239 kcal per 100 grams, Pork, fresh, loin, whole, separable lean and fat, cooked, braised functions as a meat with protein (27.2g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 82% of the standard daily value (45.3 µg). Despite a higher energy concentration (2.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 27.2 g
- Carbohydrates
- 0 g
- Fat
- 13.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, whole, separable lean and fat, cooked, braised supplies 27.2g of protein per 100g, accounting for approximately 46% 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 | 1000 kJ |
| Total Sugars | 0 g |
| Protein | 27.2 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 0 g |
| Energy | 239 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 45.3 µg |
| Vitamin B12 | 0.5 µg |
| Zinc | 2.4 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 181 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 47 IU |
| Vitamin D3 (cholecalciferol) | 1.2 µg |
| Vitamin D (D2 + D3) | 1.2 µg |
| Vitamin A, RAE | 2 µg |
| Vitamin A, IU | 7 IU |
| Vitamin C, total ascorbic acid | 0.6 mg |
| Vitamin B-12 | 0.5 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 19 mg |
| Phosphorus, P | 181 mg |
| Sodium, Na | 48 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 21 mg |
| Potassium, K | 374 mg |
| Zinc, Zn | 2.4 mg |
| Selenium, Se | 45.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 3 µg |
| Folate, food | 3 µg |
| Retinol | 2 µg |
| Ash | 1.4 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 3 µg |
| Cholesterol | 80 mg |
| Fatty acids, total saturated | 5.1 g |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| MUFA 16:1 | 0.4 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| Water | 58.3 g |
| Fatty acids, total monounsaturated | 6.1 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.6 mg |
| MUFA 20:1 | 0.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.7 g |
| MUFA 18:1 | 5.5 g |
| PUFA 18:2 | 1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Cystine | 0.3 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Betaine | 3.6 mg |
| Choline, total | 93.6 mg |
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 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- oz85 g
- chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)89 g
Compare Pork, fresh, loin, whole, separable lean and fat, cooked, braised with Category Peers
Pork, fresh, loin, whole, separable lean and fat, cooked, braised vs Chicken, broilers or fryers, meat and skin, cooked, roasted
Compared to Chicken, broilers or fryers, meat and skin, cooked, roasted, Pork, fresh, loin, whole, separable lean and fat, cooked, braised has 0% less protein and 0% higher calories per 100g.
Pork, fresh, loin, whole, separable lean and fat, cooked, braised vs Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted
Compared to Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted, Pork, fresh, loin, whole, separable lean and fat, cooked, braised has 0% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, whole, separable lean and fat, cooked, braised?
A standard 100-gram serving of Pork, fresh, loin, whole, separable lean and fat, cooked, braised contains 239 calories (1000 kJ), alongside 27.2g of protein, 0g of carbohydrates, and 13.6g of fat.
In common serving sizes:- 85g (oz): ~203 kcal
- 89g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)): ~213 kcal
Is Pork, fresh, loin, whole, 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, whole, 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, whole, 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, whole, separable lean and fat, cooked, braised are:
- Selenium: 45.3 µg (82% of your daily value)
- Vitamin B12: 0.54 µg (23% of your daily value)
- Zinc: 2.38 mg (22% 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 167819).