Conversion Calculator

Amount of nutrients in 100 g (grams) of Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked.

Nutrient	Amount and Unit	Percentage
Water	62.53 g	62.53%
Energy (calorie)	201 kcal
Energy (joule)	839 kJ
Protein	27.51 g	27.51%
Total lipid (fat)	9.21 g	9.21%
Ash	1.11 g	1.11%
Carbohydrate, by difference	0 g
Fiber, total dietary	0 g
Sugars, total	0 g
Calcium, Ca	18 mg	0.02%
Iron, Fe	1 mg
Magnesium, Mg	25 mg	0.02%
Phosphorus, P	231 mg	0.23%
Potassium, K	357 mg	0.36%
Sodium, Na	55 mg	0.06%
Zinc, Zn	2.9 mg
Copper, Cu	0.078 mg
Manganese, Mn	0.012 mg
Selenium, Se	44.2 µg
Vitamin C, total ascorbic acid	0.2 mg
Thiamin	0.672 mg
Riboflavin	0.311 mg
Niacin	6.503 mg	0.01%
Pantothenic acid	0.725 mg
Vitamin B-6	0.577 mg
Folate, total	3 µg
Folic acid	0 µg
Folate, food	3 µg
Folate, DFE	3 µg
Choline, total	65.2 mg	0.07%
Betaine	2.5 mg
Vitamin B-12	0.68 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	1 µg
Retinol	1 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	4 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.11 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0.8 µg
Vitamin D3 (cholecalciferol)	0.8 µg
Vitamin D	31 IU
Vitamin K (phylloquinone)	0 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	3.092 g	3.09%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0.006 g	0.01%
12:0 dodecanoic, lauric fatty acid	0.004 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.107 g	0.11%
15:0 monounsaturated fatty acid	0 g
16:0 hexadecanoic, palmitic fatty acid	1.919 g	1.92%
17:0 heptadecanoic, margaric fatty acid	0.01 g	0.01%
18:0 octadecanoic, stearic fatty acid	1 g	1%
20:0 eicosanoic, arachidic fatty acid	0.005 g
22:0 saturated fatty acid	0 g
Fatty acids, total monounsaturated	3.908 g	3.91%
14:1 monounsaturated fatty acid	0 g
15:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.249 g	0.25%
17:1 monounsaturated fatty acid	0.001 g
18:1 undifferentiated	3.561 g	3.56%
18:1 cis	1.439 g	1.44%
18:1 trans	0.021 g	0.02%
20:1 eicosenoic, gadoleic	0.072 g	0.07%
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.863 g	0.86%
18:2 undifferentiated	0.738 g	0.74%
18:2 n-6 c,c	0.356 g	0.36%
18:2 t,t	0.011 g	0.01%
18:3 undifferentiated, octadecatrienoic, linolenic	0.026 g	0.03%
18:3 n-3 c,c,c (ALA)	0.015 g	0.02%
18:3 n-6 c,c,c	0 g
18:4 octadecatetraenoic, parinaric	0 g
20:2 n-6 c,c	0.013 g	0.01%
20:3 undifferentiated	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.064 g	0.06%
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0.032 g	0.03%
Fatty acids, total trans-monoenoic	0.021 g	0.02%
Fatty acids, total trans-polyenoic	0.011 g	0.01%
Cholesterol	84 mg	0.08%
Tryptophan	0.319 g	0.32%
Threonine	1.246 g	1.25%
Isoleucine	1.322 g	1.32%
Leucine	2.278 g	2.28%