Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried

Animal foods · Meat · Pork

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 29.4 g · 117 kcal/100g
Fat 7.9 g · 71 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 63 g
Total energy 196 kcal

Energy is predominantly from protein (62%); EFSA recommends 10–35% for a balanced diet

Fat quality 44 / 100 How is this scored?
Total fat
7.9g
Saturated
3.1g
Monounsat.
3.5g
Polyunsat.
1.3g
Omega-3
0.04g
Omega-6
1.11g

Saturated fat is 14.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 25.8 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 56 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 0.0 mg
Vitamin D 0.6 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.64 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 10.5 mg
Pantothenic (B5) 1.4 mg
Vitamin B6 0.56 mg
Folate (B9) 0 µg
Vitamin B12 0.82 µg

Minerals

Calcium 12 mg
Iron 0.8 mg
Magnesium 25 mg
Phosphorus 283 mg
Potassium 376 mg
Sodium 86 mg
Zinc 2.3 mg
Copper 0.10 mg
Manganese 0.01 mg
Selenium 40.5 µg

Notable source of Selenium (74% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.