Pork Chop

Pork chop, broiled or baked, lean and fat eaten

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Nutrition Facts

Serving Size

1 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone removed) (49g)

Amount per serving

Calories

103

% Daily Value *

Total Fat 5.1g

7%

Saturated Fat 1.6g

8%

Trans Fat

Cholesterol 41mg

14%

Sodium 252mg

11%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 13.6g

Vitamin D

Calcium 4mg

0%

Iron 0mg

1%

Potassium 225mg

5%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

23%

0.28 mg

Riboflavin

9%

0.12 mg

Niacin

25%

4.02 mg

Pantothenic Acid

—

Vitamin B6

16%

0.27 mg

Folate

0 mcg

Folic Acid

0 mcg

Food Folate

0 mcg

Fortified Folate

0 mcg

Choline

7%

36.6 mg

Betaine

—

Vitamin B12

13%

0.31 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0%

0.49 mcg

Retinol

0.49 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.1 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0.25 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

0%

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

0%

3.92 mg

Iron

1%

0.25 mg

Magnesium

4%

15.2 mg

Phosphorus

11%

135 mg

Potassium

5%

225 mg

Sodium

11%

252 mg

Zinc

9%

0.94 mg

Copper

4%

0.03 mg

Manganese

—

Selenium

42%

23.4 mcg

Fluoride

—

Iodine

—

Fat

7%

5.14 g

Saturated Fat

8%

1.6 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.06 g

Pentadecylic Acid

—

Palmitic Acid

0.99 g

Margaric Acid

—

Stearic Acid

0.53 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.48 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.04 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.77 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

14%

41.2 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

27%

13.6 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

103 kcal

Water

29 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone removed) (49g)
  • 1 cup, cooked, diced (134g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (21g)
  • 1 oz, with bone, cooked (yield after bone removed) (22g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (16g)
  • 1 large (8 oz, with bone, raw) (yield after cooking, bone removed) (131g)
  • 1 medium (5.5 oz, with bone, raw) (yield after cooking, bone removed) (90g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Vitamin B6

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Pork Chop contains 27.7g of protein, which is about the same as 4.6 eggs, 1 chicken breast, or 2 cups (538g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • NaNg per

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Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

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