Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw
FDC 167907oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · +26 vs Pork medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw is a strongly nutrient-dense choice at 63 of 100. Within pork it ranks 13 of 60. Per 100 grams it is an excellent source of protein (42% DV). Most of its 144 calories per 100 grams come from protein.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | 7% |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 60 mg | 20% |
| Sodium | 54 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 21 g | 42% |
| Potassium | 384 mg | 8% |
| Calcium | 17 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | 2% |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.57 g | 3% |
| Cholesterol | 17 mg | 6% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 5.9 g | 12% |
| Potassium | 108 mg | 2% |
| Calcium | 4.8 mg | 0% |
| Iron | 0.25 mg | 1% |
| Magnesium | 6.4 mg | 2% |
| Vitamin C | 0.17 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167907Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, ground, 96% lean / 4% fat, cooked, crumblesDensity 66 vs 63Pork, ground, 96% lean / 4% fat, cooked, pan-broiledDensity 67 vs 63Pork, Leg Cap Steak, boneless, separable lean and fat, rawDensity 68 vs 63