Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), 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 (loin And Shoulder Blade), 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 497.96 calories with 22.28 grams of fat. The serving size is equivalent to 236 grams of food and contains 200.52 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 136% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 136% of the recommended daily needs of protein.
Fat 34% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 34% of the recommended daily intake of fat.
Phosphorus 44% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 44% of the recommended daily needs of phosphorus.
Zinc 62% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 62% of the recommended daily needs of zinc.
Selenium 195% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 195% of the recommended daily needs of selenium.
Thiamin 172% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 172% of the recommended daily needs of thiamin.
Riboflavin 62% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 62% of the recommended daily needs of riboflavin.
Niacin 77% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 77% of the recommended daily needs of niacin.
Pantothenic Acid 33% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 33% of the recommended daily needs of pantothenic acid.
Vitamin B-6 61% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 61% of the recommended daily needs of vitamin b-6.
Vitamin B-12 74% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 74% of the recommended daily needs of vitamin b-12.
Tryptophan 267% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 267% of the recommended daily needs of tryptophan.
Threonine 245% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 245% of the recommended daily needs of threonine.
Isoleucine 263% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 263% of the recommended daily needs of isoleucine.
Leucine 199% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 199% of the recommended daily needs of leucine.
Lysine 253% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 253% of the recommended daily needs of lysine.
Methionine 148% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 148% of the recommended daily needs of methionine.
Phenylalanine 129% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 129% of the recommended daily needs of phenylalanine.
Tyrosine 101% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 101% of the recommended daily needs of tyrosine.
Valine 242% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 242% of the recommended daily needs of valine.
Histidine 305% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 305% of the recommended daily needs of histidine.
Cholesterol 67% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 67% of the recommended daily intake of cholesterol.
Saturated Fats 39% of DV
A serving of 236 grams of pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked has 39% 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) (236 g)
Amount Per Serving | ||
---|---|---|
Calories 497.96 | Calories from Fat 201 | |
% Daily Value* | ||
Total Fat 22.3g | 34% | |
Saturated Fat 7.9g | 39% | |
Trans Fat 0g | ||
Cholesterol 200.6mg | 67% | |
Sodium 134.5mg | 6% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 70g |
Vitamin A 0% | Vitamin C 2% |
Calcium 4% | Iron 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 16.52 IU | 0% | |
→ Vitamin A, RAE | 4.72 µg | 1% | |
Vitamin B-12 | 1.77 µg | 74% | |
Vitamin B-6 | 1.03 mg | 61% | |
Vitamin C | 0.94 mg | 2% |
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% | |
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 | 22.28 g | 34% | |
Saturated Fats | 7.88 g | 39% | |
→ Capric Acid | 0.02 g | - | |
→ Lauric Acid | 0.02 g | - | |
→ Myristic Acid | 0.28 g | - | |
→ Palmitic Acid | 4.89 g | - | |
→ Stearic Acid | 2.53 g | - | |
Monounsaturated Fats | 9.96 g | - | |
→ Palmitoleic Acid | 0.73 g | - | |
→ Oleic Acid | 8.92 g | - | |
→ Gadoleic Acid | 0.21 g | - | |
Polyunsaturated Fats | 1.68 g | - | |
→ Linolenic Acid (18:2) | 1.44 g | - | |
→ Linolenic Acid (18:3) | 0.05 g | - | |
→ Arachidonic Acid | 0.12 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 | 69.55 g | 136% | |
→ Alanine | 4.05 g | - | |
→ Arginine | 4.32 g | - | |
→ Aspartic acid | 6.45 g | - | |
→ Cystine | 0.89 g | - | |
→ Glutamic acid | 10.89 g | - | |
→ Glycine | 3.3 g | - | |
→ Histidine | 2.78 g | 305% | |
→ Isoleucine | 3.26 g | 263% | |
→ Leucine | 5.58 g | 199% | |
→ Lysine | 6.25 g | 253% | |
→ Methionine | 1.84 g | 148% | |
→ Phenylalanine | 2.78 g | 129% | |
→ Proline | 2.79 g | - | |
→ Serine | 2.87 g | - | |
→ Threonine | 3.18 g | 245% | |
→ Tryptophan | 0.88 g | 267% | |
→ Tyrosine | 2.42 g | 101% | |
→ Valine | 3.77 g | 242% |
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 | 51.92 mg | 4% | |
Copper | 0.13 mg | 14% | |
Iron | 2.53 mg | 14% | |
Magnesium | 61.36 mg | 15% | |
Manganese | 0.04 mg | 2% | |
Phosphorus | 552.24 mg | 44% | |
Potassium | 889.72 mg | 19% | |
Selenium | 107.14 µg | 195% | |
Sodium | 134.52 mg | 6% | |
Zinc | 6.77 mg | 62% |
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 | 200.6 mg | 67% |
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
Nutrient | Amount | DV % | |
---|---|---|---|
Ash | 2.81 g | - | |
Water | 142.31 g | - |
Calories Burn off Time
How long would it take to burn off Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), Separable Lean Only, Cooked with 497.96calories? A brisk walk for 108 minutes, jogging for 51 minutes, or hiking for 83 minutes will help your burn off the calories in pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), 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 | 104 minutes |
Dancing | 91 minutes |
Golfing | 91 minutes |
Hiking | 83 minutes |
Light Gardening | 91 minutes |
Stretching | 166 minutes |
Walking - 3.5 mph | 108 minutes |
Weight Training - light workout | 138 minutes |
Aerobics | 62 minutes |
Basketball | 68 minutes |
Bicycling - 10 mph or more | 51 minutes |
Running - 5 mph | 51 minutes |
Swimming | 59 minutes |
Walking - 4.5 mph | 66 minutes |
Weight Training - vigorous workout | 68 minutes |
Similar Food Items to Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), Separable Lean Only, Cooked
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), Separable Lean And Fat, Cooked | 235 | 13.66g | 26.07g | 0g |
Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), Separable Lean And Fat, Raw | 177 | 10.14g | 20.08g | 0g |
Pork, Fresh, Composite Of Trimmed Retail Cuts (loin And Shoulder Blade), Separable Lean Only, Raw | 144 | 5.88g | 21.23g | 0g |
Pork, Fresh, Ground, Cooked | 297 | 20.77g | 25.69g | 0g |
Pork, Fresh, Loin, Tenderloin, Separable Lean And Fat, Cooked, Broiled | 201 | 8.11g | 29.86g | 0g |
Pork, Fresh, Loin, Tenderloin, Separable Lean And Fat, Cooked, Roasted | 147 | 3.96g | 26.04g | 0g |
Pork, Fresh, Loin, Tenderloin, Separable Lean Only, Cooked, Broiled | 187 | 6.33g | 30.42g | 0g |
Pork, Fresh, Loin, Top Loin (roasts), Boneless, Separable Lean And Fat, Raw | 166 | 8.33g | 21.34g | 0g |
Pork, Fresh, Loin, Top Loin (roasts), Boneless, Separable Lean Only, Raw | 132 | 4.06g | 22.39g | 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