Food · Pork Products
Pork loin nutrition facts
A typical portion of pork loin (3 oz; 85 g, fresh, backribs, bone-in, cooked-roasted, lean only) has 220 calories and 21g of protein (USDA FoodData Central). USDA lists 119 descriptions of it: per 100 g they range from 106 calories (fresh, enhanced, tenderloin, separable lean only, raw) to 359 (fresh, country-style ribs, separable lean and fat, bone-in, cooked, roasted).
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 for Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.2g
- more than 84% of 8,218 USDA reference foods
- Calories per 100 g
- 255
- more than 65% of reference foods
- Sodium per 100 g
- 98mg
- more than 59% of reference foods
3 oz weighs 85 g in USDA's record for Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only (FDC 168377).
Where the calories come from: 0% carbohydrate, 62% fat and 38% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium29 µg in 3 oz (85 g), 52% of the Daily Value
- Niacin6.7 mg in 3 oz (85 g), 42% of the Daily Value
- Thiamin0.4 mg in 3 oz (85 g), 34% of the Daily Value
- Vitamin B120.6 µg in 3 oz (85 g), 27% of the Daily Value
- Zinc2.8 mg in 3 oz (85 g), 25% of the Daily Value
- Riboflavin0.3 mg in 3 oz (85 g), 23% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 22% of the Daily Value
- Choline71 mg in 3 oz (85 g), 13% of the Daily Value
- Phosphorus145 mg in 3 oz (85 g), 12% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168377), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pork loin USDA describes
Country-style ribs… (FDC 167897) has the most calories per 100 g (359); the fewest: Enhanced, tenderloin (106)
Every nutrient in this record (111)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 20.5 g | 24.1 g | 41% |
| Total lipid (fat) | 15.0 g | 17.6 g | 19% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 0.92 g | 1.08 g | |
| Energy | 217 kcal | 255 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 48.9 g | 57.6 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 71.4 mg | 84.0 mg | 24% |
| Fatty acids, total trans | 0.14 g | 0.16 g | |
| Fatty acids, total saturated | 5.29 g | 6.22 g | 26% |
| Fatty acids, total monounsaturated | 6.50 g | 7.65 g | |
| Fatty acids, total polyunsaturated | 2.37 g | 2.79 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 37.4 mg | 44.0 mg | 3% |
| Iron, Fe | 0.82 mg | 0.96 mg | 5% |
| Magnesium, Mg | 14.4 mg | 17.0 mg | 3% |
| Phosphorus, P | 145 mg | 171 mg | 12% |
| Potassium, K | 212 mg | 249 mg | 5% |
| Sodium, Na | 83.3 mg | 98.0 mg | 4% |
| Zinc, Zn | 2.75 mg | 3.24 mg | 25% |
| Copper, Cu | 0.091 mg | 0.11 mg | 10% |
| Manganese, Mn | 0.0093 mg | 0.011 mg | 0% |
| Selenium, Se | 28.6 µg | 33.7 µg | 52% |
Vitamins (27)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 3.40 µg | 4.00 µg | |
| Vitamin A, RAE | 3.40 µg | 4.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.23 mg | 0.27 mg | 2% |
| Vitamin D3 (cholecalciferol) | 1.02 µg | 1.20 µg | |
| Vitamin D (D2 + D3) | 1.02 µg | 1.20 µg | 5% |
| 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 | 0.41 mg | 0.48 mg | 34% |
| Riboflavin | 0.30 mg | 0.35 mg | 23% |
| Niacin | 6.70 mg | 7.88 mg | 42% |
| Pantothenic acid | 1.12 mg | 1.31 mg | |
| Vitamin B-6 | 0.37 mg | 0.43 mg | 22% |
| Folate, total | 0 µg | 0 µg | |
| Vitamin B-12 | 0.64 µg | 0.75 µg | 27% |
| Choline, total | 70.5 mg | 83.0 mg | 13% |
| 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 | 2.72 mg | 3.20 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 | 0.24 g | 0.29 g | |
| Threonine | 0.90 g | 1.06 g | |
| Isoleucine | 0.97 g | 1.14 g | |
| Leucine | 1.69 g | 1.99 g | |
| Lysine | 1.82 g | 2.15 g | |
| Methionine | 0.56 g | 0.66 g | |
| Cystine | 0.23 g | 0.27 g | |
| Phenylalanine | 0.85 g | 1.00 g | |
| Tyrosine | 0.81 g | 0.96 g | |
| Valine | 1.04 g | 1.22 g | |
| Arginine | 1.32 g | 1.56 g | |
| Histidine | 0.83 g | 0.98 g | |
| Alanine | 1.18 g | 1.38 g | |
| Aspartic acid | 1.92 g | 2.26 g | |
| Glutamic acid | 3.14 g | 3.69 g | |
| Glycine | 0.93 g | 1.09 g | |
| Proline | 0.83 g | 0.98 g | |
| Serine | 0.86 g | 1.01 g |
Fatty acids (37)
| 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 g | 0 g | |
| SFA 10:0 | 0.016 g | 0.019 g | |
| SFA 12:0 | 0.013 g | 0.015 g | |
| SFA 14:0 | 0.19 g | 0.23 g | |
| SFA 16:0 | 3.25 g | 3.82 g | |
| SFA 18:0 | 1.74 g | 2.04 g | |
| SFA 20:0 | 0.023 g | 0.027 g | |
| MUFA 18:1 | 6.08 g | 7.15 g | |
| PUFA 18:2 | 2.10 g | 2.47 g | |
| PUFA 18:3 | 0.099 g | 0.12 g | |
| PUFA 20:4 | 0.066 g | 0.078 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.32 g | 0.38 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.099 g | 0.12 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.012 g | 0.014 g | |
| SFA 15:0 | 0.0085 g | 0.010 g | |
| SFA 17:0 | 0.050 g | 0.059 g | |
| SFA 24:0 | 0 g | 0 g | |
| TFA 18:1 t | 0.099 g | 0.12 g | |
| TFA 18:2 t not further defined | 0.026 g | 0.031 g | |
| PUFA 20:2 n-6 c,c | 0.082 g | 0.097 g | |
| MUFA 18:1 c | 5.98 g | 7.03 g | |
| PUFA 18:2 n-6 c,c | 2.07 g | 2.44 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0.010 g | 0.012 g | |
| Fatty acids, total trans-monoenoic | 0.099 g | 0.12 g | |
| Fatty acids, total trans-polyenoic | 0.037 g | 0.043 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168377: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pork loin?
220 in 3 oz (85 g) of fresh, backribs, bone-in, cooked-roasted, lean only; 106 to 359 per 100 g across USDA's descriptions.
How much protein is in pork loin?
21g in 3 oz; 24.2 g per 100 g.
How much sodium is in pork loin?
85mg in 3 oz; 98 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov