Pork, fresh, loin, whole, separable lean only, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.6 MG | 1% | |
| Thiamin | 1.0 MG | 82% | |
| Riboflavin | 0.3 MG | 21% | |
| Niacin | 4.9 MG | 31% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.5 MG | 31% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 75.6 MG | 14% | |
| Vitamin B-12 | 0.6 UG | 26% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0.5 UG | 3% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 0.8 MG | 5% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 211 MG | 17% | |
| Potassium, K | 389 MG | 8% | |
| Sodium, Na | 52 MG | 2% | |
| Zinc, Zn | 1.8 MG | 17% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 36.1 UG | 66% |
Nutrition Highlights
- Excellent source of protein with 21.4g per 100g, great for muscle building and recovery.
- Rich source of Selenium, Se (66% of Daily Value per 100g).
- Rich source of Thiamin (82% of Daily Value per 100g).
- Good source of Riboflavin (21% DV).
- Good source of Niacin (31% DV).
- Good source of Vitamin B-6 (31% DV).
About Pork, fresh, loin, whole, separable lean only, raw
Derived from the back of the pig, this cut offers a lean protein source that’s surprisingly versatile. The "separable lean only" designation means it's been trimmed of visible fat, making it a good choice for those watching their saturated fat intake. With a high protein content and zero carbohydrates, it contributes significantly to muscle building and satiety. It also provides essential nutrients like B vitamins, particularly thiamin, crucial for energy metabolism, and minerals such as zinc and selenium, which support immune function. However, the fat content, though moderate, should still be considered when planning your daily diet, especially if you're aiming for very low-fat intake.
In the kitchen, this cut lends itself to a wide range of cooking methods. Roasting, grilling, and pan-searing are popular options that highlight its natural flavor. Slicing it into chops or cubes opens up even more possibilities. It can be marinated for added flavor and tenderness, then incorporated into stir-fries, stews, or kebabs. Seasoning can range from simple salt and pepper to more complex rubs and marinades. Consider pairing it with vegetables and whole grains to create a balanced meal. Always ensure it's cooked to a safe internal temperature to eliminate any food safety concerns.
Dietary Information
Pork, fresh, loin, whole, separable lean only, raw is considered low-carb and keto-friendly, high-protein, making it a suitable choice for various dietary plans.
Notable micronutrients in Pork, fresh, loin, whole, separable lean only, raw include Thiamin (82% DV) , Selenium, Se (66% DV) , Niacin (31% DV) , Vitamin B-6 (31% DV) , and Vitamin B-12 (26% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 143 calories per 100 grams, Pork, fresh, loin, whole, separable lean only, raw gets 60% of its calories from protein, 0% from carbohydrates, and 36% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Pork, fresh, loin, whole, separable lean only, raw
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- Pork, fresh, loin, whole, separable lean only, raw vs Pork, fresh, shoulder, whole, separable lean only, cooked, roasted
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