Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, And Shoulder), Separable Lean Only, Cooked
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
Nutritional Value and Analysis
Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, And Shoulder), Separable Lean Only, Cooked with a serving size of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) has a total of 464.31 calories with 21.28 grams of fat. The serving size is equivalent to 231 grams of food and contains 191.52 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, phosphorus, zinc, selenium, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, cholesterol and saturated fats.
Protein 125% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 125% of the recommended daily needs of protein.
Fat 33% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 33% of the recommended daily intake of fat.
Phosphorus 43% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 43% of the recommended daily needs of phosphorus.
Zinc 61% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 61% of the recommended daily needs of zinc.
Selenium 186% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 186% of the recommended daily needs of selenium.
Thiamin 129% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 129% of the recommended daily needs of thiamin.
Riboflavin 55% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 55% of the recommended daily needs of riboflavin.
Niacin 94% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 94% of the recommended daily needs of niacin.
Pantothenic Acid 33% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 33% of the recommended daily needs of pantothenic acid.
Vitamin B-6 78% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 78% of the recommended daily needs of vitamin b-6.
Vitamin B-12 65% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 65% of the recommended daily needs of vitamin b-12.
Tryptophan 224% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 224% of the recommended daily needs of tryptophan.
Threonine 222% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 222% of the recommended daily needs of threonine.
Isoleucine 246% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 246% of the recommended daily needs of isoleucine.
Leucine 188% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 188% of the recommended daily needs of leucine.
Lysine 235% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 235% of the recommended daily needs of lysine.
Methionine 139% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 139% of the recommended daily needs of methionine.
Phenylalanine 121% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 121% of the recommended daily needs of phenylalanine.
Tyrosine 97% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 97% of the recommended daily needs of tyrosine.
Valine 217% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 217% of the recommended daily needs of valine.
Histidine 290% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 290% of the recommended daily needs of histidine.
Cholesterol 65% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 65% of the recommended daily intake of cholesterol.
Saturated Fats 36% of DV
A serving of 231 grams of pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked has 36% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (231 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 464.31 | Calories from Fat 192 | |
| % Daily Value* | ||
| Total Fat 21.3g | 33% | |
| Saturated Fat 7.1g | 36% | |
| Trans Fat 0.07g | ||
| Cholesterol 194mg | 65% | |
| Sodium 127.1mg | 5% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 64g | ||
| Vitamin A 0% | Vitamin C 1% |
| Calcium 3% | Iron 13% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 9.24 IU | 0% | |
| → Vitamin A, RAE | 2.31 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 1.57 µg | 65% | |
| Vitamin B-6 | 1.33 mg | 78% | |
| Vitamin C | 0.46 mg | 1% | |
| Vitamin D | 71.61 IU | 18% | |
| → Vitamin D3 | 1.85 µg | - | |
| Vitamin E | 0.25 mg | 2% | |
| → Beta Tocopherol | 0 mg | - | |
| → Delta Tocopherol | 0 mg | - | |
| → Gamma Tocopherol | 0 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 0 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 21.28 g | 33% | |
| Saturated Fats | 7.14 g | 36% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0.01 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.25 g | - | |
| → Palmitic Acid | 4.43 g | - | |
| → Stearic Acid | 2.31 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Behenic Acid | 0 g | - | |
| Monounsaturated Fats | 9.03 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.58 g | - | |
| → Heptadecenoic Acid | 0.02 g | - | |
| → Oleic Acid | 8.23 g | - | |
| → Gadoleic Acid | 0.17 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.99 g | - | |
| → Linolenic Acid (18:2) | 1.7 g | - | |
| → Linolenic Acid (18:3) | 0.06 g | - | |
| → Alpha-linolenic Acid | 0.03 g | - | |
| → Gamma-linolenic Acid | 0 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.03 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.15 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.07 g | 0% | |
| Total trans-monoenoic | 0.05 g | - | |
| Total trans-polyenoic | 0.03 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 63.55 g | 125% | |
| → Alanine | 3.72 g | - | |
| → Arginine | 4.09 g | - | |
| → Aspartic acid | 6.06 g | - | |
| → Cystine | 0.77 g | - | |
| → Glutamic acid | 10.05 g | - | |
| → Glycine | 2.94 g | - | |
| → Histidine | 2.64 g | 290% | |
| → Hydroxyproline | 0.08 g | - | |
| → Isoleucine | 3.05 g | 246% | |
| → Leucine | 5.26 g | 188% | |
| → Lysine | 5.81 g | 235% | |
| → Methionine | 1.72 g | 139% | |
| → Phenylalanine | 2.61 g | 121% | |
| → Proline | 2.56 g | - | |
| → Serine | 2.69 g | - | |
| → Threonine | 2.88 g | 222% | |
| → Tryptophan | 0.74 g | 224% | |
| → Tyrosine | 2.32 g | 97% | |
| → Valine | 3.38 g | 217% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 41.58 mg | 3% | |
| Copper | 0.18 mg | 20% | |
| Iron | 2.31 mg | 13% | |
| Magnesium | 57.75 mg | 14% | |
| Manganese | 0.03 mg | 1% | |
| Phosphorus | 533.61 mg | 43% | |
| Potassium | 824.67 mg | 18% | |
| Selenium | 102.1 µg | 186% | |
| Sodium | 127.05 mg | 5% | |
| Zinc | 6.7 mg | 61% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 194.04 mg | 65% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, And Shoulder), Separable Lean Only, Cooked with 464.31calories? A brisk walk for 101 minutes, jogging for 47 minutes, or hiking for 77 minutes will help your burn off the calories in pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 97 minutes |
| Dancing | 84 minutes |
| Golfing | 84 minutes |
| Hiking | 77 minutes |
| Light Gardening | 84 minutes |
| Stretching | 155 minutes |
| Walking - 3.5 mph | 101 minutes |
| Weight Training - light workout | 129 minutes |
| Aerobics | 58 minutes |
| Basketball | 64 minutes |
| Bicycling - 10 mph or more | 47 minutes |
| Running - 5 mph | 47 minutes |
| Swimming | 55 minutes |
| Walking - 4.5 mph | 61 minutes |
| Weight Training - vigorous workout | 64 minutes |
Similar Food Items to Pork, Fresh, Composite Of Trimmed Retail Cuts (leg, Loin, And Shoulder), Separable Lean Only, Cooked
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Pork, Fresh, Loin, Center Loin (chops), Boneless, Separable Lean Only, Raw | 123 | 3.09g | 23.75g | 0g |
| Pork, Fresh, Variety Meats And By-products, Brain, Cooked, Braised | 138 | 9.51g | 12.14g | 0g |
| Pork, Fresh, Variety Meats And By-products, Brain, Raw | 127 | 9.21g | 10.28g | 0g |
| Pork, Fresh, Variety Meats And By-products, Chitterlings, Cooked, Simmered | 233 | 20.32g | 12.49g | 0g |
| Pork, Fresh, Variety Meats And By-products, Chitterlings, Raw | 182 | 16.61g | 7.64g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium