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[N]extrient

Pork Fresh (Raw)

SR Legacy·Comprehensive Reference Data

Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw

Pork Products

A 100g serving covers 82% of the daily recommended Thiamin, making Pork Fresh (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (21.2g), fat (5.9g), and carbohydrates (0g) per 100g. At 144 calories per 100g, Pork Fresh (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 54mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories144KCAL
Protein21.2G
Fat5.9G
Carbs0G
Fiber0G

Calorie Distribution

138kcal
  • Protein61%21.2 g
  • Fat39%5.9 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

Water72.2G
Energy144KCAL
Protein21.2G
Total lipid (fat)5.9G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol60.0MG
Vitamin C, total ascorbic acid0.60MG
Thiamin0.98MG
Riboflavin0.27MG
Niacin4.8MG
Vitamin B-60.51MG
Folate, total5.0UG
Vitamin B-120.66UG
Vitamin A, RAE2.0UG
Calcium, Ca17.0MG
Iron, Fe0.88MG
Magnesium, Mg23.0MG
Phosphorus, P209MG
Potassium, K384MG
Sodium, Na54.0MG
Zinc, Zn2.0MG
Copper, Cu0.07MG
Manganese, Mn0.01MG
Selenium, Se32.4UG
Energy602kJ
Ash1.1G
Pantothenic acid0.79MG
Folic acid0UG
Folate, food5.0UG
Folate, DFE5.0UG
Retinol2.0UG
Vitamin A, IU7.0IU
Fatty acids, total saturated2.0G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.07G
SFA 16:01.3G
SFA 18:00.64G
Fatty acids, total monounsaturated2.7G
MUFA 16:10.19G
MUFA 18:12.4G
MUFA 20:10.04G
Fatty acids, total polyunsaturated0.63G
PUFA 18:20.51G
PUFA 18:30.02G
PUFA 20:40.07G
Tryptophan0.27G
Threonine0.97G
Isoleucine0.99G
Leucine1.7G
Lysine1.9G
Methionine0.56G
Cystine0.27G
Phenylalanine0.85G
Tyrosine0.74G
Valine1.2G
Arginine1.3G
Histidine0.85G
Alanine1.2G
Aspartic acid2.0G
Glutamic acid3.3G
Glycine1.0G
Proline0.85G
Serine0.88G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)416g1.7g0g
lb (453.6g)65396.3g26.7g0g

Scaled from Pork Fresh (Raw)'s per-100g values using USDA portion data.

More in Pork Products

Pork Cured Ham Extra Lean (approximately 4% Fat) Unheated (Canned)

120 kcal18.5g protein

Pork Fresh Variety Meats and By-products Tail (Raw)

378 kcal17.8g protein

Pork Cured Ham and Water Product Whole Boneless Heated (Roasted)

123 kcal13.9g protein

Pork Cured Ham and Water Product Whole Boneless Heated (Roasted)

123 kcal13.9g protein

Pork Fresh Loin Tenderloin (Raw)

120 kcal20.7g protein

Pork Fresh Loin Tenderloin (Raw)

109 kcal21g protein

Nutritionally Similar Foods

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

Pork Fresh Loin Whole (Raw)

143 kcal21.43g protein

Pork Fresh Loin Tenderloin (Cooked, Broiled)

201 kcal29.86g protein

Pork Fresh Leg (ham) Whole (Raw)

136 kcal20.48g protein

Pork Fresh Loin Center Rib (chops or Roasts) Boneless (Raw)

152 kcal21.8g protein

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

180 kcal26.76g protein

Pork Fresh Loin Top Loin (chops) Boneless with Added Solution (Cooked, Pan-broiled)

190 kcal28.35g protein

Nutrient Highlights

  • Pork Fresh (Raw) is a excellent source of Protein (42% DV) — see top foods ranked by Protein
  • Pork Fresh (Raw) is a good source of Zinc (18% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh (Raw) is naturally low in sodium at 54mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh (Raw) fits well in high-protein, low-carb eating patterns with 21.2g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh (Raw) provides 32mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 16% (#1,322 of 8,262)
  • Protein: top 23% (#1,900 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 Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories144
% Daily Value*
Total Fat 5.9G8%
Cholesterol 60.0MG20%
Sodium 54.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 21.2G42%
Vitamin D 0mcg0%
Calcium 17.0MG1%
Iron 0.88MG5%
Potassium 384MG8%

* 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: 167907.

View on USDA FoodData Central →