Pork, Fresh, Loin, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Broiled
Serving Size 100 grams
Nutritional Value and Analysis
Pork, Fresh, Loin, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Broiled with a serving size of 100 grams has a total of 216 calories with 10.05 grams of fat. The serving size is equivalent to 100 grams of food and contains 90.45 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, selenium, thiamin, niacin, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine .
Protein 58% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 58% of the recommended daily needs of protein.
Selenium 86% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 86% of the recommended daily needs of selenium.
Thiamin 74% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 74% of the recommended daily needs of thiamin.
Niacin 33% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 33% of the recommended daily needs of niacin.
Tryptophan 112% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 112% of the recommended daily needs of tryptophan.
Threonine 104% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 104% of the recommended daily needs of threonine.
Isoleucine 111% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 111% of the recommended daily needs of isoleucine.
Leucine 84% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 84% of the recommended daily needs of leucine.
Lysine 107% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 107% of the recommended daily needs of lysine.
Methionine 63% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 63% of the recommended daily needs of methionine.
Phenylalanine 55% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 55% of the recommended daily needs of phenylalanine.
Tyrosine 43% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 43% of the recommended daily needs of tyrosine.
Valine 103% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 103% of the recommended daily needs of valine.
Histidine 130% of DV
A serving of 100 grams of pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled has 130% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 216 | Calories from Fat 90 | |
| % Daily Value* | ||
| Total Fat 10.1g | 15% | |
| Saturated Fat 3.6g | 18% | |
| Trans Fat 0g | ||
| Cholesterol 81mg | 27% | |
| Sodium 65mg | 3% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 29g | ||
| Vitamin A 0% | Vitamin C 1% |
| Calcium 2% | Iron 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 6 IU | 0% | |
| → Vitamin A, RAE | 2 µg | 0% | |
| Vitamin B-12 | 0.7 µg | 29% | |
| Vitamin B-6 | 0.4 mg | 24% | |
| Vitamin C | 0.3 mg | 1% |
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 | 10.05 g | 15% | |
| Saturated Fats | 3.57 g | 18% | |
| → Capric Acid | 0.01 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.13 g | - | |
| → Palmitic Acid | 2.23 g | - | |
| → Stearic Acid | 1.14 g | - | |
| Monounsaturated Fats | 4.6 g | - | |
| → Palmitoleic Acid | 0.35 g | - | |
| → Oleic Acid | 4.12 g | - | |
| → Gadoleic Acid | 0.09 g | - | |
| Polyunsaturated Fats | 0.64 g | - | |
| → Linolenic Acid (18:2) | 0.54 g | - | |
| → Linolenic Acid (18:3) | 0.01 g | - | |
| → Arachidonic Acid | 0.04 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 | 29.46 g | 58% | |
| → Alanine | 1.72 g | - | |
| → Arginine | 1.83 g | - | |
| → Aspartic acid | 2.73 g | - | |
| → Cystine | 0.38 g | - | |
| → Glutamic acid | 4.61 g | - | |
| → Glycine | 1.4 g | - | |
| → Histidine | 1.18 g | 130% | |
| → Isoleucine | 1.38 g | 111% | |
| → Leucine | 2.36 g | 84% | |
| → Lysine | 2.65 g | 107% | |
| → Methionine | 0.78 g | 63% | |
| → Phenylalanine | 1.18 g | 55% | |
| → Proline | 1.18 g | - | |
| → Serine | 1.22 g | - | |
| → Threonine | 1.35 g | 104% | |
| → Tryptophan | 0.37 g | 112% | |
| → Tyrosine | 1.03 g | 43% | |
| → Valine | 1.6 g | 103% |
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 | 31 mg | 2% | |
| Copper | 0.07 mg | 8% | |
| Iron | 0.82 mg | 5% | |
| Magnesium | 28 mg | 7% | |
| Manganese | 0.02 mg | 1% | |
| Phosphorus | 245 mg | 20% | |
| Potassium | 420 mg | 9% | |
| Selenium | 47.3 µg | 86% | |
| Sodium | 65 mg | 3% | |
| Zinc | 2.38 mg | 22% |
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 | 81 mg | 27% |
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 | 1.16 g | - | |
| Water | 56.95 g | - |
Calories Burn off Time
How long would it take to burn off Pork, Fresh, Loin, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Broiled with 216calories? 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, center rib (chops), boneless, separable lean only, cooked, broiled.
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, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Broiled
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Pork, Fresh, Loin, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Braised | 211 | 10.14g | 27.95g | 0g |
| Pork, Fresh, Loin, Center Rib (chops), Boneless, Separable Lean Only, Cooked, Pan-fried | 224 | 11.8g | 27.68g | 0g |
| Pork, Fresh, Loin, Center Rib (roasts), Boneless, Separable Lean Only, Cooked, Roasted | 214 | 10.13g | 28.81g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean And Fat, Bone-in, Cooked, Roasted | 359 | 29.46g | 21.75g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean And Fat, Cooked, Braised | 273 | 17.71g | 26.49g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean And Fat, Raw | 189 | 11.82g | 19.34g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Bone-in, Cooked, Roasted | 227 | 11.38g | 29.2g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Cooked, Braised | 247 | 14.26g | 27.74g | 0g |
| Pork, Fresh, Loin, Country-style Ribs, Separable Lean Only, Raw | 140 | 5.64g | 20.76g | 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