Meat • Deep Nutrition Analytics
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled
As a recognized meat, Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled delivers 162 calories per 100g, with energy primarily anchored by protein (30g) to support daily activity. On the micronutrient spectrum, it provides a strong 98% DV of Selenium (54 µg) per 100g. A higher calorie density (1.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 30 g
- Carbohydrates
- 0 g
- Fat
- 4.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled supplies 30g of protein per 100g, accounting for approximately 74% 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 lipid (fat) | 4.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 162 kcal |
| Total Sugars | 0 g |
| Protein | 30 g |
| Energy | 677 kJ |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 54 µg |
| Vitamin B12 | 0.6 µg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 242 mg |
| Zinc | 1.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D3 (cholecalciferol) | 0.7 µg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin D (D2 + D3), International Units | 29 IU |
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin A, IU | 5 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin B-12 | 0.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 6 mg |
| Potassium, K | 407 mg |
| Zinc, Zn | 1.8 mg |
| Selenium, Se | 54 µg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 242 mg |
| Sodium, Na | 91 mg |
| Copper, Cu | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Betaine | 4.2 mg |
| Isoleucine | 1.5 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Cystine | 0.3 g |
| Valine | 1.6 g |
| Arginine | 2 g |
| Histidine | 1.3 g |
| Aspartic acid | 2.9 g |
| Serine | 1.3 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1 g |
| SFA 18:0 | 0.5 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 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.1 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Niacin | 9.3 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 79.8 mg |
| Water | 65.1 g |
| Ash | 1.1 g |
| Retinol | 2 µg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.2 mg |
| Tryptophan | 0.3 g |
| Threonine | 1.4 g |
| Methionine | 0.8 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Alanine | 1.8 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Cholesterol | 74 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 1.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.1 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 1.8 g |
| PUFA 18:2 n-6 c,c | 0.5 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| PUFA 20:3 n-3 | 0 g |
| PUFA 22:4 | 0 g |
Serving calculator
Nutritional Highlights & Outliers
Lean Protein Powerhouse
Supplies 30g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- chop137 g
- oz85 g
Compare Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled with Category Peers
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled vs Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted
Compared to Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted, Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled has 0% less protein and 0% higher calories per 100g.
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled vs Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
Compared to Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled, Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled?
A standard 100-gram serving of Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled contains 162 calories (678 kJ), alongside 30g of protein, 0g of carbohydrates, and 4.7g of fat.
In common serving sizes:- 137g (chop): ~222 kcal
- 85g (oz): ~138 kcal
Is Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-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 loin (chops), boneless, separable lean only, cooked, pan-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 loin (chops), boneless, separable lean only, cooked, pan-broiled?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled are:
- Selenium: 54 µg (98% of your daily value)
- Vitamin B12: 0.63 µg (26% of your daily value)
- Vitamin B6: 0.383 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 168285).