Meat • Deep Nutrition Analytics
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw
Delivering 136 kcal per 100 grams, Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw functions as a meat with protein (21.8g) driving its core energy contribution. It serves as a rich source of Selenium, offering 70% of your recommended daily allowance (38.3 µg). While caloric density is concentrated at 1.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 21.8 g
- Carbohydrates
- 0 g
- Fat
- 4.8 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw supplies 21.8g of protein per 100g, accounting for approximately 64% 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 |
| Protein | 21.8 g |
| Total lipid (fat) | 4.8 g |
| Energy | 136 kcal |
| Energy | 570 kJ |
| Carbohydrate, by difference | 0 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 38.3 µg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.5 µg |
| Zinc | 2 mg |
| Phosphorus | 216 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) | 0.5 µg |
| Vitamin D (D2 + D3), International Units | 19 IU |
| Vitamin D (D2 + D3) | 0.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 216 mg |
| Sodium, Na | 60 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 359 mg |
| Zinc, Zn | 2 mg |
| Selenium, Se | 38.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1 g |
| Tryptophan | 0.2 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.5 g |
| Glycine | 1 g |
| Proline | 0.9 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Cholesterol | 56 mg |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 1.8 g |
| PUFA 18:2 n-6 c,c | 0.4 g |
| MUFA 17:1 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 57.9 mg |
| Water | 72.4 g |
| Betaine | 3 mg |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2 g |
| Cystine | 0.3 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.1 g |
| Serine | 0.9 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 1 g |
| SFA 18:0 | 0.5 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 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 20:3 | 0 g |
| MUFA 18:1 | 1.9 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Fatty acids, total saturated | 1.6 g |
| Hydroxyproline | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Lean Protein Powerhouse
Supplies 21.8g 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
- oz113 g
- chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)86 g
Compare Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw with Category Peers
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw
Compared to Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw, Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw has 2% less protein and 0% higher calories per 100g.
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw
Compared to Beef, flank, steak, separable lean only, trimmed to 0" fat, select, raw, Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw has 2% more 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 only, raw?
A standard 100-gram serving of Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw contains 136 calories (569 kJ), alongside 21.8g of protein, 0g of carbohydrates, and 4.8g of fat.
In common serving sizes:- 113g (oz): ~154 kcal
- 86g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)): ~117 kcal
Is Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, 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 only, 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 only, 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 only, raw are:
- Selenium: 38.3 µg (70% of your daily value)
- Vitamin B6: 0.735 mg (43% of your daily value)
- Vitamin B12: 0.5 µg (21% 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 167833).