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[N]extrient

Pork Fresh Loin Whole (Cooked, Braised)

SR Legacy·Comprehensive Reference Data

Pork, fresh, loin, whole, separable lean only, cooked, braised

Pork Products

A 100g serving covers 88% of the daily recommended Selenium, making Pork Fresh Loin Whole (Cooked, Braised) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (28.6g), fat (9.1g), and carbohydrates (0g) per 100g. Pork Fresh Loin Whole (Cooked, Braised) packs 204 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 50mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Loin Whole (Cooked, Braised) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories204KCAL
Protein28.6G
Fat9.1G
Carbs0G
Fiber0G

Calorie Distribution

196kcal
  • Protein58%28.6 g
  • Fat42%9.1 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water61.4G
Energy204KCAL
Protein28.6G
Total lipid (fat)9.1G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol79.0MG
Vitamin C, total ascorbic acid0.60MG
Thiamin0.66MG
Riboflavin0.27MG
Niacin4.6MG
Vitamin B-60.39MG
Folate, total4.0UG
Vitamin B-120.55UG
Vitamin A, RAE2.0UG
Vitamin E (alpha-tocopherol)0.21MG
Vitamin D (D2 + D3)0.80UG
Vitamin K (phylloquinone)0UG
Calcium, Ca18.0MG
Iron, Fe1.1MG
Magnesium, Mg20.0MG
Phosphorus, P183MG
Potassium, K387MG
Sodium, Na50.0MG
Zinc, Zn2.5MG
Copper, Cu0.08MG
Manganese, Mn0.01MG
Selenium, Se48.2UG
Energy854kJ
Ash1.4G
Pantothenic acid0.68MG
Folic acid0UG
Folate, food4.0UG
Folate, DFE4.0UG
Choline, total98.2MG
Betaine3.8MG
Vitamin B-12, added0UG
Retinol2.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU7.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units31.0IU
Vitamin D3 (cholecalciferol)0.80UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated3.4G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.12G
SFA 16:02.1G
SFA 18:01.1G
Fatty acids, total monounsaturated4.2G
MUFA 16:10.30G
MUFA 18:13.7G
MUFA 20:10.08G
MUFA 22:10G
Fatty acids, total polyunsaturated0.70G
PUFA 18:20.62G
PUFA 18:30.02G
PUFA 18:40G
PUFA 20:40.04G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.36G
Threonine1.3G
Isoleucine1.3G
Leucine2.3G
Lysine2.6G
Methionine0.76G
Cystine0.36G
Phenylalanine1.1G
Tyrosine0.99G
Valine1.6G
Arginine1.8G
Histidine1.1G
Alanine1.7G
Aspartic acid2.6G
Glutamic acid4.5G
Glycine1.4G
Proline1.1G
Serine1.2G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 151 g) (80g)16322.9g7.3g0g
oz (85g)17324.3g7.8g0g

Scaled from Pork Fresh Loin Whole (Cooked, Braised)'s per-100g values using USDA portion data.

More in Pork Products

Pork Cured Ham Whole (Roasted)

157 kcal25.1g protein

Pork Cured Ham Rump Bone-in Heated (Roasted)

177 kcal24g protein

Pork Cured Ham Rump Bone-in Heated (Roasted)

132 kcal26g protein

Pork Fresh Loin Blade (chops) Bone-in (Cooked, Pan-fried)

256 kcal25g protein

Pork Fresh Loin Blade (chops) Bone-in (Cooked, Pan-fried)

222 kcal26.4g protein

Pork Fresh Variety Meats and By-products Mechanically Separated (Raw)

304 kcal15g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pork Fresh (Cooked)

211 kcal29.47g protein

Pork Fresh Loin Center Rib (roasts) Bone-in (Cooked, Roasted)

206 kcal28.82g protein

Pork Fresh Leg (ham) Whole (Cooked, Roasted)

211 kcal29.41g protein

Pork Fresh Loin Center Rib (chops) Bone-in (Cooked, Pan-fried)

211 kcal28.84g protein

Pork Fresh Loin Center Rib (chops) Bone-in (Cooked, Broiled)

186 kcal25.79g protein

Pork Fresh Loin and Shoulder) (Cooked)

201 kcal27.51g protein

Nutrient Highlights

  • Pork Fresh Loin Whole (Cooked, Braised) is a excellent source of Protein (57% DV) — see top foods ranked by Protein
  • Pork Fresh Loin Whole (Cooked, Braised) is a excellent source of Zinc (23% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Loin Whole (Cooked, Braised) is naturally low in sodium at 50mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Loin Whole (Cooked, Braised) fits well in high-protein, low-carb eating patterns with 28.6g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Loin Whole (Cooked, Braised) provides 48mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top 6% (#496 of 8,262)
  • Vitamin D: top 8% (#661 of 8,262)
  • Potassium: top 16% (#1,322 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories204
% Daily Value*
Total Fat 9.1G12%
Cholesterol 79.0MG26%
Sodium 50.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 28.6G57%
Vitamin D 0.80UG4%
Calcium 18.0MG1%
Iron 1.1MG6%
Potassium 387MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168231.

View on USDA FoodData Central →