Conversion Calculator

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

Nutrient	Amount and Unit	Percentage
Water	59.43 g	59.43%
Energy (calorie)	235 kcal
Energy (joule)	981 kJ
Protein	26.07 g	26.07%
Total lipid (fat)	13.66 g	13.66%
Ash	1.07 g	1.07%
Carbohydrate, by difference	0 g
Fiber, total dietary	0 g
Sugars, total	0 g
Calcium, Ca	20 mg	0.02%
Iron, Fe	0.93 mg
Magnesium, Mg	24 mg	0.02%
Phosphorus, P	222 mg	0.22%
Potassium, K	345 mg	0.34%
Sodium, Na	55 mg	0.06%
Zinc, Zn	2.56 mg
Copper, Cu	0.07 mg
Manganese, Mn	0.006 mg
Selenium, Se	41.8 µg
Vitamin C, total ascorbic acid	0.1 mg
Thiamin	0.679 mg
Riboflavin	0.293 mg
Niacin	6.368 mg	0.01%
Pantothenic acid	0.727 mg
Vitamin B-6	0.561 mg
Folate, total	2 µg
Folic acid	0 µg
Folate, food	2 µg
Folate, DFE	2 µg
Choline, total	63.4 mg	0.06%
Betaine	2.5 mg
Vitamin B-12	0.68 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	2 µg
Retinol	2 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	7 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.12 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.01 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0.01 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0.9 µg
Vitamin D3 (cholecalciferol)	0.9 µg
Vitamin D	38 IU
Vitamin K (phylloquinone)	0 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	4.703 g	4.70%
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	0.009 g	0.01%
12:0 dodecanoic, lauric fatty acid	0.008 g	0.01%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.165 g	0.16%
15:0 monounsaturated fatty acid	0.001 g
16:0 hexadecanoic, palmitic fatty acid	2.893 g	2.89%
17:0 heptadecanoic, margaric fatty acid	0.019 g	0.02%
18:0 octadecanoic, stearic fatty acid	1.543 g	1.54%
20:0 eicosanoic, arachidic fatty acid	0.009 g	0.01%
22:0 saturated fatty acid	0 g
Fatty acids, total monounsaturated	5.758 g	5.76%
14:1 monounsaturated fatty acid	0.001 g
15:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.354 g	0.35%
17:1 monounsaturated fatty acid	0.005 g
18:1 undifferentiated	5.259 g	5.26%
18:1 cis	2.344 g	2.34%
18:1 trans	0.039 g	0.04%
20:1 eicosenoic, gadoleic	0.105 g	0.10%
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	1.367 g	1.37%
18:2 undifferentiated	1.188 g	1.19%
18:2 n-6 c,c	0.648 g	0.65%
18:2 t,t	0.019 g	0.02%
18:3 undifferentiated, octadecatrienoic, linolenic	0.048 g	0.05%
18:3 n-3 c,c,c (ALA)	0.029 g	0.03%
18:3 n-6 c,c,c	0.001 g
18:4 octadecatetraenoic, parinaric	0 g
20:2 n-6 c,c	0.025 g	0.02%
20:3 undifferentiated	0.002 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.074 g	0.07%
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	0.058 g	0.06%
Fatty acids, total trans-monoenoic	0.039 g	0.04%
Fatty acids, total trans-polyenoic	0.019 g	0.02%
Cholesterol	83 mg	0.08%
Tryptophan	0.299 g	0.30%
Threonine	1.179 g	1.18%
Isoleucine	1.256 g	1.26%
Leucine	2.164 g	2.16%