Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried

Composition

Energy

Protein 27.7 g · 111 kcal/100g

Fat 11.8 g · 106 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 61 g

Total energy 224 kcal

Energy is predominantly from protein (51%); EFSA recommends 10–35% for a balanced diet

Total fat

11.8g

Saturated

4.3g

Monounsat.

5.3g

Polyunsat.

1.5g

Omega-6

1.34g

Saturated fat is 17.3% of energy, above the WHO limit of 10%.

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

Vitamins

Vitamin A 2 µg

Vitamin C 0.3 mg

Vitamin D 0.6 µg

Vitamin E 0.2 mg

Vitamin K 0 µg

Thiamin (B1) 0.76 mg

Riboflavin (B2) 0.34 mg

Niacin (B3) 5.1 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.39 mg

Folate (B9) 8 µg

Vitamin B12 0.61 µg

Minerals

Calcium 5 mg

Iron 0.8 mg

Magnesium 27 mg

Phosphorus 237 mg

Potassium 454 mg

Sodium 52 mg

Zinc 2.1 mg

Copper 0.07 mg

Manganese 0.01 mg

Selenium 45.4 µg

Notable source of Selenium (82% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.