Pork, Fresh, Loin, Blade (chops Or Roasts), Boneless, Separable Lean Only, Raw
Serving Size 1 chop
Nutritional Value and Analysis
Pork, Fresh, Loin, Blade (chops Or Roasts), Boneless, Separable Lean Only, Raw with a serving size of 1 chop has a total of 216.48 calories with 6.65 grams of fat. The serving size is equivalent to 176 grams of food and contains 59.85 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, phosphorus, 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 cholesterol.
Protein 74% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 74% of the recommended daily needs of protein.
Phosphorus 34% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 34% of the recommended daily needs of phosphorus.
Selenium 125% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 125% of the recommended daily needs of selenium.
Thiamin 93% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 93% of the recommended daily needs of thiamin.
Riboflavin 32% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 32% of the recommended daily needs of riboflavin.
Niacin 75% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 75% of the recommended daily needs of niacin.
Pantothenic Acid 30% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 30% of the recommended daily needs of pantothenic acid.
Vitamin B-6 59% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 59% of the recommended daily needs of vitamin b-6.
Vitamin B-12 36% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 36% of the recommended daily needs of vitamin b-12.
Tryptophan 136% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 136% of the recommended daily needs of tryptophan.
Threonine 127% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 127% of the recommended daily needs of threonine.
Isoleucine 144% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 144% of the recommended daily needs of isoleucine.
Leucine 110% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 110% of the recommended daily needs of leucine.
Lysine 135% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 135% of the recommended daily needs of lysine.
Methionine 83% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 83% of the recommended daily needs of methionine.
Phenylalanine 73% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 73% of the recommended daily needs of phenylalanine.
Tyrosine 62% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 62% of the recommended daily needs of tyrosine.
Valine 122% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 122% of the recommended daily needs of valine.
Histidine 168% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 168% of the recommended daily needs of histidine.
Cholesterol 34% of DV
A serving of 176 grams of pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw has 34% of the recommended daily intake of cholesterol.
Nutrition Facts
Serving Size 1 chop (176 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 216.48 | Calories from Fat 60 | |
| % Daily Value* | ||
| Total Fat 6.7g | 10% | |
| Saturated Fat 2.4g | 12% | |
| Trans Fat 0.07g | ||
| Cholesterol 102.1mg | 34% | |
| Sodium 114.4mg | 5% | |
| Total Carbohydrate 1.4g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 38g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 1% | Iron 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 15.84 IU | 0% | |
| → Vitamin A, RAE | 5.28 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0.86 µg | 36% | |
| Vitamin B-6 | 1.01 mg | 59% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 26.4 IU | 7% | |
| → Vitamin D3 | 0.7 µg | - | |
| Vitamin E | 0.32 mg | 2% | |
| 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 | 1.44 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 | 6.65 g | 10% | |
| Saturated Fats | 2.44 g | 12% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.09 g | - | |
| → Palmitic Acid | 1.51 g | - | |
| → Stearic Acid | 0.82 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Behenic Acid | 0 g | - | |
| → Lignoceric Acid | 0 g | - | |
| Monounsaturated Fats | 2.88 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.17 g | - | |
| → Heptadecenoic Acid | 0.01 g | - | |
| → Oleic Acid | 2.66 g | - | |
| → Gadoleic Acid | 0.04 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.92 g | - | |
| → Linolenic Acid (18:2) | 0.76 g | - | |
| → Linolenic Acid (18:3) | 0.03 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 | 0.1 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 | 0.07 g | - | |
| Total trans-polyenoic | 0 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 | 37.58 g | 74% | |
| → Alanine | 2.15 g | - | |
| → Arginine | 2.42 g | - | |
| → Aspartic acid | 3.52 g | - | |
| → Cystine | 0.42 g | - | |
| → Glutamic acid | 5.74 g | - | |
| → Glycine | 1.7 g | - | |
| → Histidine | 1.53 g | 168% | |
| → Hydroxyproline | 0.13 g | - | |
| → Isoleucine | 1.78 g | 144% | |
| → Leucine | 3.09 g | 110% | |
| → Lysine | 3.34 g | 135% | |
| → Methionine | 1.03 g | 83% | |
| → Phenylalanine | 1.56 g | 73% | |
| → Proline | 1.52 g | - | |
| → Serine | 1.57 g | - | |
| → Threonine | 1.65 g | 127% | |
| → Tryptophan | 0.45 g | 136% | |
| → Tyrosine | 1.49 g | 62% | |
| → Valine | 1.9 g | 122% |
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 | 10.56 mg | 1% | |
| Copper | 0.09 mg | 10% | |
| Iron | 1.36 mg | 8% | |
| Magnesium | 38.72 mg | 9% | |
| Manganese | 0.02 mg | 1% | |
| Phosphorus | 429.44 mg | 34% | |
| Potassium | 660 mg | 14% | |
| Selenium | 68.82 µg | 125% | |
| Sodium | 114.4 mg | 5% | |
| Zinc | 3.2 mg | 29% |
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 | 102.08 mg | 34% |
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, Loin, Blade (chops Or Roasts), Boneless, Separable Lean Only, Raw with 216.48calories? A brisk walk for 47 minutes, jogging for 22 minutes, or hiking for 36 minutes will help your burn off the calories in pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw.
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 | 45 minutes |
| Dancing | 39 minutes |
| Golfing | 39 minutes |
| Hiking | 36 minutes |
| Light Gardening | 39 minutes |
| Stretching | 72 minutes |
| Walking - 3.5 mph | 47 minutes |
| Weight Training - light workout | 60 minutes |
| Aerobics | 27 minutes |
| Basketball | 30 minutes |
| Bicycling - 10 mph or more | 22 minutes |
| Running - 5 mph | 22 minutes |
| Swimming | 25 minutes |
| Walking - 4.5 mph | 28 minutes |
| Weight Training - vigorous workout | 30 minutes |
Similar Food Items to Pork, Fresh, Loin, Blade (chops Or Roasts), Boneless, Separable Lean Only, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Pork Loin, Fresh, Backribs, Bone-in, Cooked-roasted, Lean Only | 255 | 17.65g | 24.15g | 0g |
| Pork Loin, Fresh, Backribs, Bone-in, Raw, Lean Only | 172 | 9.84g | 20.85g | 0g |
| Pork, Fresh, Blade, (chops), Boneless, Separable Lean And Fat, Cooked, Broiled | 202 | 11.13g | 24.73g | 0.83g |
| Pork, Fresh, Loin, Blade (chops Or Roasts), Boneless, Separable Lean And Fat Only, Raw | 157 | 7.94g | 20.54g | 0.76g |
| Pork, Fresh, Loin, Blade (chops), Boneless, Separable Lean Only, Boneless, Cooked, Broiled | 169 | 6.74g | 26.14g | 0.89g |
| Pork, Fresh, Loin, Blade (roasts), Boneless, Separable Lean Only, Cooked, Roasted | 175 | 7.14g | 27.58g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Bone-in, Cooked, Broiled | 216 | 11.65g | 27.83g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Boneless, Cooked, Broiled | 216 | 11.65g | 27.83g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Boneless, Cooked, Roasted | 219 | 11.38g | 29.2g | 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