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How Many Calories in Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 58 kcal | 8.1g |
| 100g | 204 kcal | 28.6g |
| 3 oz | 173 kcal | 24.3g |
A pork, fresh, loin, whole, separable lean only, cooked, braised contains 204 calories per 100g. A typical 3 oz (85g) provides about 173 calories. Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised 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, Whole, Separable Lean Only, Cooked, Braised Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 204 kcal | 173 kcal |
| Protein | 28.6g | 24.3g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 9.1g | 7.7g |
| of which Saturates | 3.4g | 2.9g |
| Fibre | 0.0g | 0.0g |
| Sodium | 50.0mg | 42mg |
| Potassium | 387.0mg | 329mg |
| Calcium | 18.0mg | 15mg |
| Iron | 1.1mg | 0.9mg |
| Vitamin C | 0.6mg | 0.5mg |
| Vitamin A | 2.0µg | 2µg |
| Selenium | 48.2µg | 41µg |
| 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 (57% DV) — an excellent source
- A good source of fat (12% DV)
- Low in sodium (2% DV)
- High in selenium (88% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 10% DV
- Protein: 57% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 12% DV
- Saturated fat: 17% DV
- Sodium: 2% DV
- Potassium: 8% DV
- Calcium: 1% DV
- Iron: 6% DV
- Vitamin C: 1% DV
- Vitamin A: 0% DV
- Selenium: 88% DV
- Riboflavin (B2): 23% DV
High-protein options alongside pork, fresh, loin, whole, separable lean only, cooked, braised
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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, whole, separable lean only, cooked, braised fit your diet?
High-protein diets
At 28.6g of protein per 100g, pork, fresh, loin, whole, separable lean only, cooked, braised 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, Whole, Separable Lean Only, Cooked, Braised 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, whole, separable lean only, cooked, braised per 100g?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised contains 204 calories per 100g, based on USDA reference data.
Is pork, fresh, loin, whole, separable lean only, cooked, braised high in calories?
A 3 oz of pork, fresh, loin, whole, separable lean only, cooked, braised (85g) has around 173 calories — roughly 9% of a 2,000-calorie daily intake.
Is pork, fresh, loin, whole, separable lean only, cooked, braised good for weight loss?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised is fairly calorie-dense at 204 calories per 100g, so portion size matters when losing weight. A 3 oz provides about 173 calories.
How much protein is in pork, fresh, loin, whole, separable lean only, cooked, braised?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised contains 28.6g of protein per 100g.
Is pork, fresh, loin, whole, separable lean only, cooked, braised a good source of fibre?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised 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, whole, separable lean only, cooked, braised compare to chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised has 204 calories per 100g, close to chicken, broilers or fryers, drumstick, meat and skin, cooked, stewed at 204 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, fresh, loin, whole, separable lean only, cooked, braised keto-friendly?
Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised 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, whole, separable lean only, cooked, braised for 20g of protein?
With 28.6g of protein per 100g, you'd need roughly 70g of pork, fresh, loin, whole, separable lean only, cooked, braised to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, fresh, loin, whole, separable lean only, cooked, braised by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Fresh, Loin, Whole, Separable Lean Only, Cooked, Braised (this page) | 204 kcal | 28.6g | 0.0g | 9.1g |
| Chicken, Broilers or Fryers, Drumstick, Meat and Skin, Cooked, Stewed | 204 kcal | 25.3g | 0.0g | 10.6g |
| Turkey Sausage, Reduced Fat, Brown and Serve, Cooked (include Butterball Breakfast Links Turkey Sausage) | 204 kcal | 17.0g | 10.9g | 10.3g |
| Pork, Fresh, Loin, Sirloin (roasts), Bone-in, Separable Lean Only, Cooked | 204 kcal | 27.8g | 0.0g | 9.4g |
| Beef, Round, Eye of Round, Roast, Separable Lean and Fat, Trimmed to 1/8″ Fat, Select, Cooked | 204 kcal | 28.1g | 0.0g | 9.3g |
| Beef, Round, Top Round Steak, Separable Lean and Fat, Cooked | 204 kcal | 30.7g | 0.0g | 9.0g |
| Fish, Roe, Mixed Species, Cooked | 204 kcal | 28.6g | 1.9g | 8.2g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.