Meat • Deep Nutrition Analytics
Pork, fresh, loin, whole, separable lean only, cooked, roasted
Delivering 209 kcal per 100 grams, Pork, fresh, loin, whole, separable lean only, cooked, roasted functions as a meat with protein (28.6g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 64% of the standard daily value (35.1 µg). A higher calorie density (2.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 28.6 g
- Carbohydrates
- 0 g
- Fat
- 9.6 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, loin, whole, separable lean only, cooked, roasted supplies 28.6g of protein per 100g, accounting for approximately 55% 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 | 874 kJ |
| Total Sugars | 0 g |
| Protein | 28.6 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 9.6 g |
| Carbohydrate, by difference | 0 g |
| Energy | 209 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 35.1 µg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.7 µg |
| Zinc | 2.5 mg |
| Phosphorus | 249 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D3 (cholecalciferol) | 0.7 µg |
| Vitamin D (D2 + D3) | 0.7 µg |
| Vitamin A, RAE | 2 µg |
| Vitamin D (D2 + D3), International Units | 27 IU |
| Vitamin C, total ascorbic acid | 0.6 mg |
| Vitamin B-12 | 0.7 µg |
| Vitamin B-6 | 0.6 mg |
| Vitamin A, IU | 8 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 28 mg |
| Phosphorus, P | 249 mg |
| Sodium, Na | 58 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 18 mg |
| Potassium, K | 425 mg |
| Zinc, Zn | 2.5 mg |
| Selenium, Se | 35.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 1 µg |
| Cholesterol | 81 mg |
| Folate, DFE | 1 µg |
| Retinol | 2 µg |
| Folate, total | 1 µg |
| Tocotrienol, gamma | 0 mg |
| Tocopherol, gamma | 0.1 mg |
| Tocotrienol, alpha | 0 mg |
| Ash | 1.3 g |
| Thiamin | 1 mg |
| Riboflavin | 0.3 mg |
| 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 |
| MUFA 16:1 | 0.3 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| Fatty acids, total saturated | 3.5 g |
| MUFA 20:1 | 0.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 3.9 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 4.3 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| Water | 61 g |
| Niacin | 5.9 mg |
| Pantothenic acid | 0.8 mg |
| 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 | 2.7 g |
| Serine | 1.2 g |
| Choline, total | 98.4 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)81 g
Compare Pork, fresh, loin, whole, separable lean only, cooked, roasted with Category Peers
Pork, fresh, loin, whole, separable lean only, cooked, roasted vs Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
Compared to Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned, Pork, fresh, loin, whole, separable lean only, cooked, roasted has 1% less protein and 0% lower calories per 100g.
Pork, fresh, loin, whole, separable lean only, cooked, roasted vs Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
Compared to Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted, Pork, fresh, loin, whole, separable lean only, cooked, roasted has 1% more protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, loin, whole, separable lean only, cooked, roasted?
A standard 100-gram serving of Pork, fresh, loin, whole, separable lean only, cooked, roasted contains 209 calories (874 kJ), alongside 28.6g of protein, 0g of carbohydrates, and 9.6g of fat.
In common serving sizes:- 85g (oz): ~178 kcal
- 81g (chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g)): ~169 kcal
Is Pork, fresh, loin, whole, separable lean only, cooked, roasted 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, roasted 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, roasted?
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, roasted are:
- Selenium: 35.1 µg (64% of your daily value)
- Vitamin B6: 0.552 mg (32% of your daily value)
- Vitamin B12: 0.73 µg (30% 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 168233).