Pork loin
100 g raw
168 kcal
Boiled, 100 g
224 kcal
Roasted, 100 g
240 kcal
Protein, fat and carbs per 100 g
- Protein
- 21.1 g
- Fat
- 9.5 g
- Carbs
- 0 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 168 kcal | 21.1 g | 9.5 g | 0 g |
| Boiled | 75% | 224 kcal | 28.1 g | 12.6 g | 0 g |
| Steamed | 80% | 210 kcal | 26.4 g | 11.8 g | 0 g |
| Roasted | 70% | 240 kcal | 30.1 g | 13.5 g | 0 g |
| Fried | 75% | 224 kcal | 28.1 g | 12.6 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2 mcg | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D | 0.5 mcg | 3% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin B1 (thiamine) | 0.99 mg | 90% |
| Vitamin B2 (riboflavin) | 0.27 mg | 25% |
| Vitamin B3 (niacin) | 4.9 mg | 35% |
| Vitamin B6 (pyridoxine) | 0.53 mg | 41% |
| Vitamin B9 (folate) | 5 mcg | 1% |
| Vitamin B12 (cobalamin) | 0.63 mcg | 26% |
| Choline | 75.6 mg | 18% |
| Calcium | 4.1 mg | 0% |
| Iron | 0.45 mg | 3% |
| Magnesium | 22 mg | 7% |
| Phosphorus | 197 mg | 28% |
| Potassium | 361 mg | 14% |
| Sodium | 40.2 mg | 2% |
| Zinc | 1.6 mg | 20% |
| Selenium | 36.1 mcg | 66% |
| Copper | 0.04 mg | 4% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Pork, loin, boneless, raw”.