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How Many Calories in Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 61 kcal | 8.2g |
| 100g | 214 kcal | 28.8g |
| 3 oz | 182 kcal | 24.5g |
A pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked contains 214 calories per 100g. A typical 3 oz (85g) provides about 182 calories. Pork, Fresh, Loin, Center Rib (roasts), Boneless, 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, Center Rib (roasts), Boneless, Separable Lean Only, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 214 kcal | 182 kcal |
| Protein | 28.8g | 24.5g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 10.1g | 8.6g |
| of which Saturates | 3.5g | 3.0g |
| Fibre | 0.0g | 0.0g |
| Sodium | 50.0mg | 42mg |
| Potassium | 363.0mg | 309mg |
| Calcium | 6.0mg | 5mg |
| Iron | 1.0mg | 0.8mg |
| Vitamin C | 0.4mg | 0.3mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 43.2µg | 37µg |
| Riboflavin (B2) | 0.3mg | 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 (58% DV) — an excellent source
- A good source of fat (13% DV)
- Low in sodium (2% DV)
- High in selenium (79% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 11% DV
- Protein: 58% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 13% DV
- Saturated fat: 18% DV
- Sodium: 2% DV
- Potassium: 8% DV
- Calcium: 0% DV
- Iron: 6% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 79% DV
- Riboflavin (B2): 23% DV
High-protein options alongside pork, fresh, loin, center rib (roasts), boneless, 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, center rib (roasts), boneless, separable lean only, cooked fit your diet?
High-protein diets
At 28.8g of protein per 100g, pork, fresh, loin, center rib (roasts), boneless, 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, Center Rib (roasts), Boneless, 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, center rib (roasts), boneless, separable lean only, cooked per 100g?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked contains 214 calories per 100g, based on USDA reference data.
Is pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked high in calories?
A 3 oz of pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked (85g) has around 182 calories — roughly 9% of a 2,000-calorie daily intake.
Is pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked good for weight loss?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked is fairly calorie-dense at 214 calories per 100g, so portion size matters when losing weight. A 3 oz provides about 182 calories.
How much protein is in pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked contains 28.8g of protein per 100g.
Is pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked a good source of fibre?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, 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, center rib (roasts), boneless, separable lean only, cooked compare to chicken, broilers or fryers, leg, meat and skin, raw?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked has 214 calories per 100g, close to chicken, broilers or fryers, leg, meat and skin, raw at 214 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked keto-friendly?
Pork, Fresh, Loin, Center Rib (roasts), Boneless, 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, center rib (roasts), boneless, separable lean only, cooked for 20g of protein?
With 28.8g of protein per 100g, you'd need roughly 69g of pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked (this page) | 214 kcal | 28.8g | 0.0g | 10.1g |
| Chicken, Broilers or Fryers, Leg, Meat and Skin, Raw | 214 kcal | 16.4g | 0.2g | 15.9g |
| Chicken, Stewing, Meat and Skin, and Giblets and Neck, Cooked | 214 kcal | 24.9g | 0.0g | 11.9g |
| Chicken, Dark Meat, Thigh, Meat and Skin, with Added Solution, Cooked, Roasted | 214 kcal | 23.5g | 0.1g | 13.8g |
| Beef, Round, Bottom Round, Steak, Separable Lean Only, Trimmed to 0″ Fat, All Grades, Cooked | 214 kcal | 34.0g | 0.0g | 7.7g |
| Beef, Composite of Trimmed Retail Cuts, Separable Lean and Fat, Trimmed to 1/8″ Fat, All Grades, Raw | 214 kcal | 20.0g | 0.0g | 14.4g |
| Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 1/8″ Fat, Choice, Raw | 214 kcal | 19.9g | 0.0g | 14.3g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.