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Pork Loin Roast, Cooked

Pork Loin Roast, Cooked

EverydayCooked

Pork loin roast is a lean, protein-rich cut from the pig's back, known for its mild flavor and tender texture when roasted properly. This cooked preparation contains significantly less fat than other pork cuts like shoulder or ribs, while providing substantial B vitamins, zinc, and selenium. Ideal for slicing, it’s often seasoned simply to highlight its natural qualities and benefits from careful cooking to maintain moisture in its low-fat muscle fibers.

Macro Impact

A 4 oz serving contains 236 calories, 32g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 236 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
27 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories236
% Daily Value*
Total Fat11g
14%
Saturated Fat4g
20%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat5g
Cholesterol92mg
31%
Sodium66mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein32g
Vitamin D0.8mcg
4%
Calcium20mg
2%
Iron1mg
7%
Potassium480mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
11 / 78 g
14%
Monounsaturated
5 / 31 g
16%
Polyunsaturated
1 / 23 g
4%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
92 / 300 g
31%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
4%
Omega 9
4 g
Protein
Protein
32 / 80 g
40%
Amino Acids
Histidine
1 / 3 g
42%
Isoleucine
2 / 2 g
95%
Leucine
3 / 3 g
84%
Lysine
3 / 2 g
122%
Methionine
1 / 1 g
72%
Phenylalanine
1 / 2 g
65%
Threonine
1 / 1 g
124%
Tryptophan
0 / 0 g
130%
Valine
2 / 2 g
85%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
5 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
100%
Riboflavin, B2
0 / 1 mg
31%
Niacin, B3
7 / 15 mg
44%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
1 / 1 mg
48%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
34%
Folate
1 / 400 mcg
0%
Vitamin A
2 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
5%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
9%
Magnesium
32 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
281 / 700 mg
40%
Potassium
480 / 3k mg
16%
Selenium
40 / 55 mcg
72%
Sodium
66 / 2.3k mg
3%
Zinc
3 / 10 mg
30%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
69 g
Caffeine
0 mg
Choline
111 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pork, fresh, loin, whole, separable lean and fat, cooked, roasted. USDA Standard Reference, Legacy. Food ID 167821.
  2. 2.Pork, fresh, loin, whole, separable lean only, cooked, roasted. USDA Standard Reference, Legacy. Food ID 168233.
  3. 3.Pork, loin, whole, lean and fat, roasted. Canadian Nutrient File. Food ID 1776.
  4. 4.Pork, loin, whole, lean, roasted. Canadian Nutrient File. Food ID 1780.
  5. 5.Pork, loin roast, lean, baked, no added fat. Australian Nutrient Database. Public Food Key F007036.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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