USDA Standard Reference · Pork Products
Pork, fresh, loin, whole, separable lean and fat, cooked, braised
According to USDA FoodData Central (FDC ID 167819, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 239
- Caloriesmoderate density
- 27.2g
- Proteinhigh · 54% DV
- 13.6g
- Fatgood source · 17% DV
Pork, fresh, loin, whole, separable lean and fat, cooked, braised contains 239 calories per 100g according to USDA FoodData Central. It has 27.2g of protein, 13.6g of fat, and 0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 90% of USDA whole foods
The verdict
Pork, fresh, loin, whole, separable lean and fat, cooked, braised is a protein standout, richer in protein than 90% of USDA whole foods.
- 27.2g
- protein per 100g
- Top 10%
- protein vs USDA whole foods
- 239
- calories per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Pork, fresh, loin, whole, separable lean and fat, cooked, braised contains 239 calories per 100g, according to the USDA FoodData Central database. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Pork, fresh, loin, whole, separable lean and fat, cooked, braised is catalogued there as FDC ID 167819, a usda standard reference entry, in the "Pork Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Pork, fresh, loin, whole, separable lean and fat, cooked, braised reads as high protein, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Pork Products group for context.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
239 kcal = 12% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Pork, fresh, loin, whole, separable lean and fat, cooked, braised compares to Pork Products
Per 100 g, against the average across all pork products foods in USDA FoodData Central.
79% Higher in protein than 79% of pork products on record.
Category averages computed live across the USDA Pork Products group. Compare against a specific food →
Where Pork, fresh, loin, whole, separable lean and fat, cooked, braised ranks on protein
Its 27.2g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Pork, fresh, loin, whole, separable lean and fat, cooked, braised vs every USDA reference food
USDA reference (whole) foods with a protein value
27 Top 10% higher than 90% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Pork, fresh, loin, whole, separable lean and fat, cooked, braised sits among Pork Products
Plotted by protein and calorie percentile among the 338 Pork Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Pork, fresh, loin, whole, separable lean and fat, cooked, braised: 79th protein percentile, 78th calorie percentile among Pork Products foods
Read the chart as text
- Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium: Protein percentile 99, Calorie percentile 96
- Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled: Protein percentile 58, Calorie percentile 74
- Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised: Protein percentile 98, Calorie percentile 57
- Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted: Protein percentile 60, Calorie percentile 75
- Pork, fresh, variety meats and by-products, spleen, cooked, braised: Protein percentile 85, Calorie percentile 31
- Pork, cured, shoulder, arm picnic, separable lean only, roasted: Protein percentile 62, Calorie percentile 42
- Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted: Protein percentile 90, Calorie percentile 67
- Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked: Protein percentile 94, Calorie percentile 65
- Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted: Protein percentile 38, Calorie percentile 28
- Pork, fresh, loin, whole, separable lean only, cooked, braised: Protein percentile 88, Calorie percentile 62
- Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted: Protein percentile 90, Calorie percentile 63
- Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted: Protein percentile 56, Calorie percentile 86
- Pork, fresh, variety meats and by-products, pancreas, raw: Protein percentile 23, Calorie percentile 59
- Pork, cured, salt pork, raw: Protein percentile 1, Calorie percentile 99
- Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted: Protein percentile 77, Calorie percentile 81
- Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw: Protein percentile 51, Calorie percentile 22
- Pork, cured, ham -- water added, slice, boneless, separable lean only, heated, pan-broil: Protein percentile 25, Calorie percentile 9
- Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated: Protein percentile 51, Calorie percentile 54
- Pork, cured, ham, shank, bone-in, separable lean and fat, heated, roasted: Protein percentile 61, Calorie percentile 54
- Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw: Protein percentile 55, Calorie percentile 5
- Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted: Protein percentile 20, Calorie percentile 8
- Pork, cured, ham and water product, shank, bone-in, separable lean and fat, unheated: Protein percentile 9, Calorie percentile 79
- Pork, cured, ham, shank, bone-in, separable lean only, unheated: Protein percentile 58, Calorie percentile 17
- Pork, ground, 96% lean / 4% fat, raw: Protein percentile 41, Calorie percentile 12
- Pork, fresh, loin, whole, separable lean and fat, cooked, braised: Protein percentile 79, Calorie percentile 78
Read the chart
Pork, fresh, loin, whole, separable lean and fat, cooked, braised ranks at the 79th percentile for protein and the 78th percentile for calories among Pork Products foods (n=338).
- Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium: 99th protein percentile, 96th calorie percentile
- Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled: 58th protein percentile, 74th calorie percentile
- Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised: 98th protein percentile, 57th calorie percentile
- Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted: 60th protein percentile, 75th calorie percentile
- Pork, fresh, variety meats and by-products, spleen, cooked, braised: 85th protein percentile, 31st calorie percentile
- Pork, cured, shoulder, arm picnic, separable lean only, roasted: 62nd protein percentile, 42nd calorie percentile
- Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted: 90th protein percentile, 67th calorie percentile
- Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked: 94th protein percentile, 65th calorie percentile
- Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted: 38th protein percentile, 28th calorie percentile
- Pork, fresh, loin, whole, separable lean only, cooked, braised: 88th protein percentile, 62nd calorie percentile
- Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted: 90th protein percentile, 63rd calorie percentile
- Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted: 56th protein percentile, 86th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.00 G | 0% |
| Energy | 239 KCAL | |
| Fiber, total dietary | 0.00 G | 0% |
| Protein | 27.2 G | 54% |
| Total Sugars | 0.00 G | |
| Total lipid (fat) | 13.6 G | 17% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.4 G | |
| Caffeine | 0 MG | |
| Energy | 1000.0 kJ | |
| Theobromine | 0 MG | |
| Water | 58.3 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 4 MG | |
| Choline, total | 94 MG | |
| Folate, DFE | 3.0 UG | |
| Folate, food | 3.0 UG | |
| Folate, total | 3.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 4 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.5 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 1 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | |
| Vitamin K (phylloquinone) | 0.0 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 21 MG | 2% |
| Iron, Fe | 1 MG | 6% |
| Potassium, K | 374 MG | 8% |
| Sodium, Na | 48 MG | 2% |
| Vitamin D (D2 + D3), International Units | 47 IU | 6% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 19 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 181 MG | |
| Retinol | 2.0 UG | |
| Selenium, Se | 45.3 UG | |
| Vitamin A, IU | 7 IU | |
| Vitamin A, RAE | 2.0 UG | |
| Vitamin D (D2 + D3) | 1.2 UG | |
| Vitamin D3 (cholecalciferol) | 1.2 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 2 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 80 MG | 27% |
| Fatty acids, total saturated | 5.1 G | 26% |
| Fatty acids, total monounsaturated | 6.1 G | |
| Fatty acids, total polyunsaturated | 1.2 G | |
| MUFA 16:1 | 0.42 G | |
| MUFA 18:1 | 5.5 G | |
| MUFA 20:1 | 0.11 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 1.0 G | |
| PUFA 18:3 | 0.04 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.04 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.01 G | |
| SFA 12:0 | 0.01 G | |
| SFA 14:0 | 0.18 G | |
| SFA 16:0 | 3.1 G | |
| SFA 18:0 | 1.7 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.6 G | |
| Arginine | 1.7 G | |
| Aspartic acid | 2.5 G | |
| Cystine | 0.34 G | |
| Glutamic acid | 4.2 G | |
| Glycine | 1.4 G | |
| Histidine | 1.1 G | |
| Isoleucine | 1.3 G | |
| Leucine | 2.2 G | |
| Lysine | 2.4 G | |
| Methionine | 0.71 G | |
| Phenylalanine | 1.1 G | |
| Proline | 1.2 G | |
| Serine | 1.1 G | |
| Threonine | 1.2 G | |
| Tryptophan | 0.34 G | |
| Tyrosine | 0.93 G | |
| Valine | 1.5 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG |
Key takeaways
- Pork, fresh, loin, whole, separable lean and fat, cooked, braised delivers 27.2g of protein per 100g, more than 90% of USDA whole foods. See the protein ranking
- It carries 239 calories per 100g - about at or above the pork products average of 211. Compare pork products
- Based on its per-100g profile, it fits high protein, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried
Pork, fresh, variety meats and by-products, feet, cooked, simmered
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled
Pork, fresh, shoulder, whole, separable lean and fat, raw
Similar Protein Content
Other foods in Pork Products closest to 27.2g protein per 100g, useful for protein-matched substitutions.
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted
Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil
Pork, ground, 84% lean / 16% fat, cooked, pan-broiled
Pork, fresh, loin, whole, separable lean and fat, cooked, roasted
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted
Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted
Frequently Asked Questions
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More in This Category
Other foods in Pork Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 167819) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.