Roasted pork loin: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Roasted pork loin: 248 kcal, 27.1 g protein, 14.7 g fat and 0 g carbohydrate per 100 g. A typical portion is 1 serving (100 g): about 248 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B1 (thiamine) · 86%
- High in selenium · 61%
- High in protein · 54%
- High in vitamin B6 · 40%
- High in vitamin B3 (niacin) · 37%
- High in phosphorus · 35%
- High in vitamin B12 · 30%
- High in vitamin B2 (riboflavin) · 26%
| Nutrition | per 100 g | % daily value | portion (100 g) | % daily value |
|---|---|---|---|---|
| Calories | 248 kcal | 12% | 248 kcal | 12% |
| Protein | 27.1 g | 54% | 27.1 g | 54% |
| Fat | 14.7 g | — | 14.7 g | — |
| Carbohydrate | 0 g | — | 0 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 0 g | 0% | 0 g | 0% |
| Saturated fat(limit) | 5.37 g | 24% | 5.37 g | 24% |
| Sodium(limit) | 59 mg | 3% | 59 mg | 3% |
| Vitamin B1 (thiamine) | 0.99 mg | 86% | 0.99 mg | 86% |
| Selenium | 33.4 µg | 61% | 33.4 µg | 61% |
| Vitamin B6 | 0.52 mg | 40% | 0.52 mg | 40% |
| Vitamin B3 (niacin) | 5.57 mg | 37% | 5.57 mg | 37% |
| Phosphorus | 242 mg | 35% | 242 mg | 35% |
| Vitamin B12 | 0.71 µg | 30% | 0.71 µg | 30% |
| Vitamin B2 (riboflavin) | 0.31 mg | 26% | 0.31 mg | 26% |
| Zinc | 2.32 mg | 24% | 2.32 mg | 24% |
| Potassium | 408 mg | 14% | 408 mg | 14% |
| Iron | 0.99 mg | 8% | 0.99 mg | 8% |
Typical portion: 1 serving, 100 g, about 248 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: roast pork, baked pork loin.
About this food: Roasted pork loin
This entry covers whole pork loin roasted with both the lean meat and the fat cap, as USDA lists it, so it is a little fattier than a trimmed lean slice. Per 100 g you get 27.1 g of protein, 14.7 g of fat and 248 kcal. In Ukraine the same cut is sold as koreyka, and it is what most people mean by roast pork for a family dinner.
Trimming changes the result more than any seasoning. If you cut off the white fat strip before eating, much of the fat never reaches the plate, so log the fat you actually eat. For juicy slices, roast at about 180 degrees Celsius until the centre reaches roughly 65 to 70 degrees, then let the meat rest about 10 minutes before cutting.
A typical Ukrainian serving is a few slices with baked potatoes, buckwheat or sauerkraut, sometimes with mustard or horseradish. A marinade with sour cream or mayonnaise, or a roasting sleeve with oil, adds calories that this entry does not include. The oven takes roughly a quarter of the weight as water and fat, so weigh the finished piece and use this cooked entry, or weigh it raw and allow for that loss.
What it is high and low in
Roasted pork loin is high in vitamin B1 (thiamine) (86%), selenium (61%), protein (54%), vitamin B6 (40%), vitamin B3 (niacin) (37%), phosphorus (35%), vitamin B12 (30%), vitamin B2 (riboflavin) (26%) and zinc (24%) per 100 g (share of the daily reference in brackets). It is a good source of potassium (14%).
It is also high in nutrients with a daily limit: saturated fat (24%) (share of the daily limit). It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared roasted pork loin with the five foods in our table that are closest in composition (Pan-cooked ground beef 80/20, Cooked lamb, Roasted skinless chicken thigh, Raw ground beef 80/20 and Raw ground pork), per 100 g.
Rank among the six: Protein (1 = most): 1st of 6; Calories (1 = fewest): 4th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Roasted pork loin | 248 | 27.1 | 14.7 | 0 | 0 |
| Pan-cooked ground beef 80/20 | 246 | 24 | 15.9 | 0 | 0 |
| Cooked lamb | 294 | 24.5 | 20.9 | 0 | 0 |
| Roasted skinless chicken thigh | 179 | 24.8 | 8.2 | 0 | 0 |
| Raw ground beef 80/20 | 254 | 17.2 | 20 | 0 | 0 |
| Raw ground pork | 218 | 18 | 16 | 0.4 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Roasted pork loin: 248 kcal and 27.1 g protein per 100 g; Raw pork loin: 198 kcal and 19.7 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 167821: "Pork, fresh, loin, whole, separable lean and fat, cooked, roasted"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of roasted pork loin?
248 kcal per 100 g, with 27.1 g protein, 14.7 g fat and 0 g carbohydrate. A typical portion (1 serving, 100 g) has about 248 kcal.
How much protein is in roasted pork loin?
100 g has 27.1 g of protein, which is 54% of a 50 g daily reference, and a typical portion (100 g) has 27.1 g. Protein supplies 45% of its calories.
Which vitamins and minerals does roasted pork loin contain?
The most per 100 g, as a share of the daily reference: vitamin B1 (thiamine) 0.99 mg (86%); selenium 33.4 µg (61%); vitamin B6 0.52 mg (40%); vitamin B3 (niacin) 5.57 mg (37%). Every other tracked vitamin or mineral is under 10% or has no USDA value.