USDA reference food · Pork Products
Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted
1 rack of pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted (138 g) has 310 calories, 40g of protein, 16g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 168307). It is one of 119 USDA descriptions of pork loin.
FoodData Central 168307, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 29.2g
- more than 95% of 8,218 USDA reference foods
- Calories per 100 g
- 227
- more than 60% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168307); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium66 µg in 1 rack (138 g), 119% of the Daily Value
- Niacin11 mg in 1 rack (138 g), 67% of the Daily Value
- Thiamin0.8 mg in 1 rack (138 g), 66% of the Daily Value
- Vitamin B121.2 µg in 1 rack (138 g), 52% of the Daily Value
- Zinc5.4 mg in 1 rack (138 g), 49% of the Daily Value
- Riboflavin0.6 mg in 1 rack (138 g), 49% of the Daily Value
- Vitamin B60.7 mg in 1 rack (138 g), 42% of the Daily Value
- Phosphorus324 mg in 1 rack (138 g), 26% of the Daily Value
- Choline138 mg in 1 rack (138 g), 25% of the Daily Value
- Copper0.1 mg in 1 rack (138 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 168307), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 0% carbohydrate, 47% fat and 53% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 227 | 60% |
| Protein | 29.2 g | 95% |
| Total fat | 11.4 g | 70% |
| Carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Total sugars | 0 g | 0% |
| Sodium | 91.0 mg | 57% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (90)
The portion is 1 rack (138 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 40.3 g | 29.2 g | 81% |
| Total lipid (fat) | 15.7 g | 11.4 g | 20% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.74 g | 1.26 g | |
| Energy | 313 kcal | 227 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 81.0 g | 58.7 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 137 mg | 99.0 mg | 46% |
| Fatty acids, total saturated | 5.20 g | 3.77 g | 26% |
| Fatty acids, total monounsaturated | 6.04 g | 4.38 g | |
| Fatty acids, total polyunsaturated | 2.01 g | 1.46 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 42.8 mg | 31.0 mg | 3% |
| Iron, Fe | 1.35 mg | 0.98 mg | 8% |
| Magnesium, Mg | 30.4 mg | 22.0 mg | 7% |
| Phosphorus, P | 324 mg | 235 mg | 26% |
| Potassium, K | 538 mg | 390 mg | 11% |
| Sodium, Na | 126 mg | 91.0 mg | 5% |
| Zinc, Zn | 5.44 mg | 3.94 mg | 49% |
| Copper, Cu | 0.15 mg | 0.11 mg | 16% |
| Manganese, Mn | 0.029 mg | 0.021 mg | 1% |
| Selenium, Se | 65.7 µg | 47.6 µg | 119% |
Vitamins (27)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 1.38 µg | 1.00 µg | |
| Vitamin A, RAE | 1.38 µg | 1.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.37 mg | 0.27 mg | 2% |
| Vitamin D3 (cholecalciferol) | 1.52 µg | 1.10 µg | |
| Vitamin D (D2 + D3) | 1.52 µg | 1.10 µg | 8% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.79 mg | 0.57 mg | 66% |
| Riboflavin | 0.63 mg | 0.46 mg | 49% |
| Niacin | 10.8 mg | 7.82 mg | 67% |
| Pantothenic acid | 2.19 mg | 1.59 mg | |
| Vitamin B-6 | 0.72 mg | 0.52 mg | 42% |
| Folate, total | 0 µg | 0 µg | |
| Vitamin B-12 | 1.24 µg | 0.90 µg | 52% |
| Choline, total | 138 mg | 100 mg | 25% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 0 µg | 0 µg | |
| Folate, DFE | 0 µg | 0 µg | 0% |
| Betaine | 5.38 mg | 3.90 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.48 g | 0.35 g | |
| Threonine | 1.77 g | 1.28 g | |
| Isoleucine | 1.91 g | 1.38 g | |
| Leucine | 3.32 g | 2.40 g | |
| Lysine | 3.58 g | 2.60 g | |
| Methionine | 1.10 g | 0.80 g | |
| Cystine | 0.45 g | 0.33 g | |
| Phenylalanine | 1.67 g | 1.21 g | |
| Tyrosine | 1.60 g | 1.16 g | |
| Valine | 2.04 g | 1.48 g | |
| Arginine | 2.60 g | 1.88 g | |
| Histidine | 1.64 g | 1.19 g | |
| Alanine | 2.31 g | 1.67 g | |
| Aspartic acid | 3.77 g | 2.73 g | |
| Glutamic acid | 6.16 g | 4.46 g | |
| Glycine | 1.82 g | 1.32 g | |
| Proline | 1.63 g | 1.18 g | |
| Serine | 1.68 g | 1.22 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0028 g | 0.0020 g | |
| SFA 10:0 | 0.014 g | 0.010 g | |
| SFA 12:0 | 0.011 g | 0.0080 g | |
| SFA 14:0 | 0.18 g | 0.13 g | |
| SFA 16:0 | 3.18 g | 2.30 g | |
| SFA 18:0 | 1.73 g | 1.25 g | |
| MUFA 18:1 | 5.62 g | 4.08 g | |
| PUFA 18:2 | 1.78 g | 1.29 g | |
| PUFA 18:3 | 0.073 g | 0.053 g | |
| PUFA 20:4 | 0.073 g | 0.053 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.31 g | 0.23 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.099 g | 0.072 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0083 g | 0.0060 g |
Source: USDA FoodData Central, FDC 168307: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat pork loin
USDA lists 119 preparations of pork loin. The pork loin page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in pork productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 95% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov