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How Many Calories in Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 62 kcal | 7.3g |
| 100g | 217 kcal | 25.7g |
| 3 oz | 184 kcal | 21.8g |
A pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked contains 217 calories per 100g. A typical 3 oz (85g) provides about 184 calories. Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 217 kcal | 184 kcal |
| Protein | 25.7g | 21.8g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 11.9g | 10.1g |
| of which Saturates | 3.9g | 3.3g |
| Fibre | 0.0g | 0.0g |
| Sodium | 78.0mg | 66mg |
| Potassium | 337.0mg | 286mg |
| Calcium | 27.0mg | 23mg |
| Iron | 0.8mg | 0.7mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 1.0µg | 1µg |
| Selenium | 41.2µg | 35µg |
| Riboflavin (B2) | 0.4mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (51% DV) — an excellent source
- A good source of fat (15% DV)
- Low in sodium (3% DV)
- High in selenium (75% DV) — an excellent source
- High in riboflavin (B2) (31% DV) — an excellent source
- High in saturated fat (20% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 11% DV
- Protein: 51% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 15% DV
- Saturated fat: 20% DV
- Sodium: 3% DV
- Potassium: 7% DV
- Calcium: 2% DV
- Iron: 4% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 75% DV
- Riboflavin (B2): 31% DV
High-protein options alongside pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked fit your diet?
High-protein diets
At 25.7g of protein per 100g, pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked per 100g?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked contains 217 calories per 100g, based on USDA reference data.
Is pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked high in calories?
A 3 oz of pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked (85g) has around 184 calories — roughly 9% of a 2,000-calorie daily intake.
Is pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked good for weight loss?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked is fairly calorie-dense at 217 calories per 100g, so portion size matters when losing weight. A 3 oz provides about 184 calories.
How much protein is in pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked contains 25.7g of protein per 100g.
Is pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked a good source of fibre?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked compare to duck, young duckling, domesticated, white pekin, leg, cooked?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked has 217 calories per 100g, close to duck, young duckling, domesticated, white pekin, leg, cooked at 217 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked keto-friendly?
Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked for 20g of protein?
With 25.7g of protein per 100g, you'd need roughly 78g of pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Fresh, Loin, Blade (roasts), Bone-in, Separable Lean Only, Cooked (this page) | 217 kcal | 25.7g | 0.0g | 11.9g |
| Duck, Young Duckling, Domesticated, White Pekin, Leg, Cooked | 217 kcal | 26.8g | 0.0g | 11.4g |
| Pork Sausage, Link/patty, Reduced Fat, Unprepared | 217 kcal | 16.8g | 0.2g | 16.6g |
| Beef, Short Loin, T-bone Steak, Bone-in, Separable Lean Only, Trimmed to 1/8″ Fat, Choice, Cooked | 217 kcal | 27.5g | 0.0g | 11.1g |
| Beef, Round, Bottom Round, Steak, Separable Lean and Fat, Trimmed to 0″ Fat, Select, Cooked | 217 kcal | 34.4g | 0.0g | 7.7g |
| Beef, Loin, Tenderloin Steak, Boneless, Separable Lean and Fat, Trimmed to 0″ Fat, Choice, Cooked | 217 kcal | 30.2g | 0.0g | 9.7g |
| Beef, Chuck, Top Blade, Separable Lean Only, Trimmed to 0″ Fat, Choice, Cooked | 217 kcal | 26.1g | 0.0g | 11.7g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.