Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw
FDC 168316oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 53 · +16 vs Pork medianThis composite of trimmed pork loin and shoulder blade, sold raw, scores 53 of 100 on the Nutrient Density Score, a Fair rating that places it 19 of 60 in the Pork category. Protein is the clear strength here, reaching 40% of the Daily Value, backed by 20.1 g of protein and 10.1 g of fat per 100 g, with zero carbohydrate, sugar or fiber.
Cuts like this, a blend of loin and shoulder blade, are the everyday pork sold for roasting, grilling or braising, with fat trimmed to the retail standard. At 177 calories per 100 g and just 54 mg of sodium, it stays lean on sodium compared with cured pork products, and this brief lists no specific limits to flag, so it reads as a straightforward protein source rather than one needing portion caution.
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 | 177 kcal | 9% |
| Total fat | 10 g | 13% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 65 mg | 22% |
| Sodium | 54 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 345 mg | 7% |
| Calcium | 16 mg | 1% |
| Iron | 0.74 mg | 4% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.16 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | 2% |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | 18 mg | 6% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 5.6 g | 11% |
| Potassium | 97 mg | 2% |
| Calcium | 4.5 mg | 0% |
| Iron | 0.21 mg | 1% |
| Magnesium | 6.4 mg | 2% |
| Vitamin C | 0.03 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168316Original 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.
Canadian bacon, unpreparedDensity 53 vs 53Pork, fresh, variety meats and by-products, pancreas, rawDensity 55 vs 53Canadian bacon, cooked, pan-friedDensity 57 vs 53Original analysis by NutriVerdict
In the kitchen and how to use it
This blend of trimmed loin and shoulder blade pork is a workhorse cut for everyday cooking. The loin portions are lean and cook quickly on the grill or in a hot skillet, while the shoulder blade sections carry more fat and marbling, making them better suited to slow braising, stewing, or grinding for burgers and meatballs. Cubed and diced, it turns into kebabs, stir-fry strips, or chili meat; ground, it becomes patties or a base for meat sauce. The flavor is mild and slightly sweet, so it takes well to acidic and aromatic partners: apple, mustard, sage, garlic, soy sauce, or a simple dry rub of paprika and cumin.
When shopping, look for firm, pale pink to rosy-red flesh without graying patches, and keep raw pork refrigerated for 3 to 5 days or frozen for longer storage. This composite delivers 177 calories and 20.1 grams of protein per 100 grams, with fat coming in at 10.1 grams, so trimming visible fat before cooking shifts the ratio further toward lean. Sodium sits at a modest 54 milligrams per 100 grams, which is genuinely low for a protein source, making it easy to season to taste without pushing sodium totals up. It works well as the protein anchor on a plate alongside roasted vegetables and a whole grain.
Frequently asked questions about pork, fresh
How many calories are in this pork cut?
This composite of trimmed loin and shoulder blade pork has 177 calories per 100 grams.
Is this pork cut a good source of protein?
Yes, it provides 20.1 grams of protein per 100 grams, meeting 40% of the daily protein value.
How should this pork cut be stored?
Keep it refrigerated for 3 to 5 days or freeze it for longer storage, and cook to a safe internal temperature before serving.