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 medianThis trimmed retail composite of pork loin and shoulder blade, separable lean only, scores 63 of 100 for a Good band and ranks 13th of 60 in the Pork category, well clear of the category's 37 point median. Protein is the macro leader and the standout number, reaching 42% DV, in line with other trimmed lean pork cuts.
As a composite cut it represents an average across common lean pork roasts and chops, useful for comparing cuts before shopping rather than a single specific piece to buy. A 1 ounce (28 gram) raw portion carries 21.2 grams of protein and 5.88 grams of fat per 100 grams, with a modest 54 milligrams of sodium and no flagged limit, making it one of the more nutrient-dense picks in its category.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
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 63Original analysis by NutriVerdict
In the kitchen and how to use it
This composite cut represents the separable lean portion of common pork loin and shoulder blade cuts once visible fat is trimmed away, giving a leaner starting point for everyday pork dishes. Lean pork from these cuts is used for pork chops, roasts, stir-fry strips, and diced pieces for stews, and it responds well to marinades or brines since trimmed lean meat can dry out faster than fattier cuts during cooking. It pairs naturally with apple, mustard, and rosemary, as well as with Asian-style marinades of soy, ginger, and garlic for stir-fries, and it takes well to a quick sear followed by a short rest.
Keep raw pork refrigerated and cook it within a few days of purchase, or freeze it well-wrapped for longer storage. A typical serving is about 1 ounce (28 g). Per 100 g, this lean pork composite has 144 calories, 21.2 g of protein, which is 42% of the Daily Value, and 5.88 g of fat, making it a lean option to build a meal around when a leaner cut of pork is preferred over fattier cuts like belly or spare ribs. It is also relatively low in sodium at 54 mg per 100 g, leaving room to season it more assertively.
Frequently asked questions about pork, fresh
How many calories are in lean pork loin and shoulder?
This lean pork composite has 144 calories per 100 g, with 21.2 g of protein and 5.88 g of fat.
Is this cut of pork a good source of protein?
Yes, it supplies 42% of the Daily Value for protein per 100 g while remaining relatively low in fat.
How do you keep lean pork from drying out when cooking?
Because trimmed lean cuts have less fat to keep them moist, marinating or brining beforehand and avoiding overcooking helps keep the meat tender.