Meat • Deep Nutrition Analytics
Pork, fresh, loin, whole, separable lean only, cooked, braised
Delivering 204 kcal per 100 grams, Pork, fresh, loin, whole, separable lean only, cooked, braised functions as a meat with protein (28.6g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 88% of the standard daily value (48.2 µg). While caloric density is concentrated at 2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 28.6 g
- Carbohydrates
- 0 g
- Fat
- 9.1 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, whole, separable lean only, cooked, braised supplies 28.6g of protein per 100g, accounting for approximately 56% 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 | 854 kJ |
| Protein | 28.6 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 9.1 g |
| Carbohydrate, by difference | 0 g |
| Energy | 204 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 48.2 µg |
| Vitamin B12 | 0.6 µg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 183 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D3 (cholecalciferol) | 0.8 µg |
| Vitamin D (D2 + D3) | 0.8 µg |
| Vitamin A, RAE | 2 µg |
| Vitamin D (D2 + D3), International Units | 31 IU |
| Vitamin A, IU | 7 IU |
| Vitamin C, total ascorbic acid | 0.6 mg |
| Vitamin B-12 | 0.6 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 183 mg |
| Sodium, Na | 50 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 18 mg |
| Potassium, K | 387 mg |
| Zinc, Zn | 2.5 mg |
| Selenium, Se | 48.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 2 µg |
| Cholesterol | 79 mg |
| Folate, food | 4 µg |
| Folate, DFE | 4 µg |
| Ash | 1.4 g |
| MUFA 16:1 | 0.3 g |
| Tryptophan | 0.4 g |
| Threonine | 1.3 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1 g |
| Alanine | 1.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Fatty acids, total saturated | 3.4 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Thiamin | 0.7 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 4 µg |
| Water | 61.4 g |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.7 mg |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 4.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 3.7 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Cystine | 0.4 g |
| Valine | 1.6 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Aspartic acid | 2.6 g |
| Serine | 1.2 g |
| Choline, total | 98.2 mg |
| Betaine | 3.8 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.5 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
- oz85 g
- chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)80 g
Compare Pork, fresh, loin, whole, separable lean only, cooked, braised with Category Peers
Pork, fresh, loin, whole, separable lean only, cooked, braised vs Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted
Compared to Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted, Pork, fresh, loin, whole, separable lean only, cooked, braised has 1% more protein and 0% higher calories per 100g.
Pork, fresh, loin, whole, separable lean only, cooked, braised vs Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled
Compared to Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, cooked, broiled, Pork, fresh, loin, whole, separable lean only, cooked, braised has 1% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, whole, separable lean only, cooked, braised?
A standard 100-gram serving of Pork, fresh, loin, whole, separable lean only, cooked, braised contains 204 calories (854 kJ), alongside 28.6g of protein, 0g of carbohydrates, and 9.1g of fat.
In common serving sizes:- 85g (oz): ~173 kcal
- 80g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)): ~163 kcal
Is Pork, fresh, loin, whole, 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, whole, 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, whole, 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, whole, separable lean only, cooked, braised are:
- Selenium: 48.2 µg (88% of your daily value)
- Vitamin B12: 0.55 µg (23% of your daily value)
- Zinc: 2.48 mg (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 168231).