Pork chop, raw
Checked by us One serving: 125 g · 213 kcal
Protein, plus niacin and selenium. Rich in 4 more nutrients: see Good for.
Worth knowing: dioxins and dioxin-like PCBs and Salmonella.
Worth knowing for some people: Listeria; alpha-gal syndrome.
Good for
How we counted this
What one serving (125 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
25.9 g in one serving: 46% of the 56 g a day men need, 56% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
12.8 mg in one serving: 80% of the 16 mg a day men need, 91% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
42.3 µg in one serving: 77% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.87 mg in one serving: 67% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.61 mg in one serving: 51% of the 1.2 mg a day men need, 55% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.66 µg in one serving: 28% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
2.21 mg in one serving: 20% of the 11 mg a day men need, 28% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
15 more nutrients below “a lot”
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.24 mg in one serving: 18% of the 1.3 mg a day men need, 22% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
69.8 mg in one serving: 13% of the 550 mg a day men need, 16% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
429 mg in one serving: 13% of the 3,400 mg a day men need, 17% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
31.3 mg in one serving: 8% of the 400 mg a day men need, 10% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.79 mg in one serving: 10% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.63 µg in one serving: 4% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
60 mg in one serving: 4% of the 1,600 mg a day men need, 5% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
23.8 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.15 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
2.5 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
How to handle it
Flagged for handling and cooking: Health Canada's rule is to cook chops and whole cuts to 71 °C. Salmonella was found in 2% of retail pork (n = 133), against 40% of chicken and 27% of turkey, in one Alberta study from May 2007 to April 2008 (abstract only).
Watch out
How we counted this
Dioxins and dioxin-like PCBs
Worth knowingAn average adult is already at or past the limit from other food.
Learn more
Flagged: EFSA's 2026 tolerable weekly intake (TWI) for dioxins and dioxin-like compounds is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg a week for 70 kg. Eaten alone, about 10,742 g of raw chop a week would reach it at the lower bound (mean 0.00391 pg/g), but only 591 g a week at the upper bound (0.07105 pg/g), because most congener results were non-detects. Based on 129 CFIA raw pork samples (2014-2019 survey); raw pork as sampled, and the cut is not stated.
For some people
Flagged for pregnancy, following Health Canada's advice on Listeria: Listeria monocytogenes was found in 24% of raw pork chops in one Edmonton retail study (abstract only; the collection year is not stated). A chop cooked to 71 °C is not the route; kitchen cross-contamination from the raw meat is.
Measured, not rated: 113.6 mg purines (taken from a similar food)
Learn more
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no pork loin row; its pork sirloin measures 90.9 mg purines per 100 g (HPLC, four purine bases), and its nine pork cuts 70.5 to 119.7. A 125 g serving carries about 114 mg. For scale only, 400 mg would be reached at about 440 g.
Listed for pork chop, pan-fried; applies here too. See that page
Flagged for people with alpha-gal syndrome: the US CDC lists mammalian meat, pork included, as a trigger.
Worth knowing
No limit applies, so none is rated.
Cholesterol
86 mg in a 125 g serving.
Learn more
Shown, not rated: the current US and Canadian dietary guidelines set no daily limit for cholesterol from food, and put the weight on saturated fat and the overall diet. The Canadian Nutrition Facts table gives it no percent daily value.
Source: Dietary Guidelines for Americans, 2025–2030 · Health Canada, Canada’s Dietary Guidelines, Section 1
Sugar
0 g of sugar in a 125 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 125 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted38.8 g in 125 g (this food: 25.9 g) · but less selenium
Pork chop, pan-fried34.5 g in 125 g (this food: 25.9 g)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
More niacin
- Chicken breast, roasted24.7 mg in 125 g (this food: 12.8 mg) · but less selenium
- Pork chop, pan-fried18.3 mg in 125 g (this food: 12.8 mg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
More selenium
Light tuna, canned in water84.8 µg in 125 g (this food: 42.3 µg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Tilapia, cooked68 µg in 125 g (this food: 42.3 µg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Shrimp, cooked- More omega-3: EPA + DHA (345 mg vs 0 mg)
- More vitamin B12 (2.08 µg vs 0.66 µg)
- More selenium (61.9 µg vs 42.3 µg)
- Less thiamin (0.04 mg vs 0.61 mg)
- Less vitamin B6 (0.3 mg vs 0.87 mg)
Sardines, canned in oil- More omega-3: EPA + DHA (1,228 mg vs 0 mg)
- More vitamin B12 (11.2 µg vs 0.66 µg)
- More calcium (478 mg vs 23.8 mg)
- Less vitamin B6 (0.21 mg vs 0.87 mg)
- Less thiamin (0.1 mg vs 0.61 mg)
Mackerel, cooked- More vitamin B12 (23.8 µg vs 0.66 µg)
- More omega-3: EPA + DHA (1,504 mg vs 0 mg)
- More selenium (64.5 µg vs 42.3 µg)
- Less thiamin (0.2 mg vs 0.61 mg)
- Less vitamin B6 (0.58 mg vs 0.87 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Light tuna, canned in water
- 113 kcal in 125 g (this food: 213)
- More omega-3: EPA + DHA (278 mg vs 0 mg)
- More vitamin B12 (3.21 µg vs 0.66 µg)
- More selenium (84.8 µg vs 42.3 µg)
- Less thiamin (0.04 mg vs 0.61 mg)
- Less vitamin B6 (0.4 mg vs 0.87 mg)
- Shrimp, cooked
- 149 kcal in 125 g (this food: 213)
- More omega-3: EPA + DHA (345 mg vs 0 mg)
- More vitamin B12 (2.08 µg vs 0.66 µg)
- More selenium (61.9 µg vs 42.3 µg)
- Less thiamin (0.04 mg vs 0.61 mg)
- Less vitamin B6 (0.3 mg vs 0.87 mg)
Cod, baked- 131 kcal in 125 g (this food: 213)
- More omega-3: EPA + DHA (198 mg vs 0 mg)
- More vitamin B12 (1.31 µg vs 0.66 µg)
- Less thiamin (0.11 mg vs 0.61 mg)
- Less vitamin B6 (0.35 mg vs 0.87 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too- Pork chop, pan-fried27.6 g protein · 238 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
Ground turkey, 93% lean, cooked27.1 g protein · 213 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it tooNeeds care in handling: see its page
Why some foods aren’t suggested
Left out: Beef liver, pan-fried (Copper: limit it).
Left out: Mussels, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Pork loin chop, raw
How the serving was set: 125 g raw (Health Canada TRA item L.6)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.048 g | 0.06 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Calcium | 19 mg | 23.75 mg | 11.18 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| 19 mg | 23.75 mg | 11.18 mg | copy of USDA · not used | Canadian Nutrient File 2026 #1781 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Choline | 55.8 mg | 69.75 mg | 32.82 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Energy | 170 kcal | 212.5 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fat | 9.03 g | 11.29 g | 5.31 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Cholesterol | 69 mg | 86.25 mg | 40.59 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total saturated | 2.993 g | 3.74 g | 1.76 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Folate | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Iron | 0.63 mg | 0.79 mg | 0.37 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Magnesium | 25 mg | 31.25 mg | 14.71 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Niacin (B3, niacin equivalents) | 10.252 mg | 12.82 mg | 6.03 mg | listed used | Canadian Nutrient File 2026 #1781 | C |
| Phosphorus | 209 mg | 261.25 mg | 122.94 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Potassium | 343 mg | 428.75 mg | 201.76 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Protein | 20.71 g | 25.89 g | 12.18 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Riboflavin (B2) | 0.189 mg | 0.24 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Selenium | 33.8 µg | 42.25 µg | 19.88 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Sodium | 55 mg | 68.75 mg | 32.35 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Thiamin (B1) | 0.485 mg | 0.61 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin A | 2 µg | 2.5 µg | 1.18 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin B12 | 0.53 µg | 0.66 µg | 0.31 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin B6 | 0.697 mg | 0.87 mg | 0.41 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin D | 0.5 µg | 0.63 µg | 0.29 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin E | 0.12 mg | 0.15 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Water | 69.7 g | 87.13 g | 41 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Zinc | 1.77 mg | 2.21 mg | 1.04 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Copper | 0.063 mg | 0.08 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Ash | 0.96 g | 1.2 g | 0.56 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Energy | 711 kj | 888.75 kj | 418.24 kj | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin A, IU | 6 iu | 7.5 iu | 3.53 iu | listed used | US food database (USDA SR Legacy) #168238 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin D (D2 + D3), International Units | 21 iu | 26.25 iu | 12.35 iu | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin D3 (cholecalciferol) | 0.5 µg | 0.63 µg | 0.29 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Folate, food | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Folate, DFE | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Betaine | 3 mg | 3.75 mg | 1.76 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tryptophan | 0.218 g | 0.27 g | 0.13 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Threonine | 0.93 g | 1.16 g | 0.55 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Isoleucine | 1.019 g | 1.27 g | 0.6 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Leucine | 1.764 g | 2.21 g | 1.04 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Lysine | 1.921 g | 2.4 g | 1.13 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Methionine | 0.57 g | 0.71 g | 0.34 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Cystine | 0.239 g | 0.3 g | 0.14 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Phenylalanine | 0.871 g | 1.09 g | 0.51 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Tyrosine | 0.788 g | 0.99 g | 0.46 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Valine | 1.082 g | 1.35 g | 0.64 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Arginine | 1.378 g | 1.72 g | 0.81 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Histidine | 0.895 g | 1.12 g | 0.53 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Alanine | 1.216 g | 1.52 g | 0.72 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Aspartic acid | 2.026 g | 2.53 g | 1.19 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Glutamic acid | 3.306 g | 4.13 g | 1.94 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Glycine | 0.933 g | 1.17 g | 0.55 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Proline | 0.837 g | 1.05 g | 0.49 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Serine | 0.895 g | 1.12 g | 0.53 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Hydroxyproline | 0.053 g | 0.07 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total trans | 0.092 g | 0.12 g | 0.05 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 10:0 | 0.006 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 12:0 | 0.004 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 14:0 | 0.106 g | 0.13 g | 0.06 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 16:0 | 1.834 g | 2.29 g | 1.08 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 18:0 | 0.997 g | 1.25 g | 0.59 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 20:0 | 0.01 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 18:1 | 3.329 g | 4.16 g | 1.96 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:2 | 1.052 g | 1.32 g | 0.62 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:3 | 0.048 g | 0.06 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 20:4 | 0.046 g | 0.06 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 14:1 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 16:1 | 0.16 g | 0.2 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 20:1 | 0.056 g | 0.07 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total monounsaturated | 3.548 g | 4.44 g | 2.09 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total polyunsaturated | 1.19 g | 1.49 g | 0.7 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 15:0 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| SFA 17:0 | 0.028 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| TFA 18:1 t | 0.063 g | 0.08 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| TFA 18:2 t,t | 0.03 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 20:2 n-6 c,c | 0.039 g | 0.05 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 18:1 c | 3.266 g | 4.08 g | 1.92 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:2 n-6 c,c | 1.023 g | 1.28 g | 0.6 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:3 n-6 c,c,c | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 17:1 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 20:3 | 0.005 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total trans-monoenoic | 0.063 g | 0.08 g | 0.04 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Fatty acids, total trans-polyenoic | 0.021 g | 0.03 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.046 g | 0.06 g | 0.03 g | listed used | US food database (USDA SR Legacy) #168238 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Manganese | 0.007 mg | 0.01 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Niacin (B3, preformed) | 6.619 mg | 8.27 mg | 3.89 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Pantothenic acid (B5) | 0.704 mg | 0.88 mg | 0.41 mg | listed used | US food database (USDA SR Legacy) #168238 | C |
| Retinol | 2 µg | 2.5 µg | 1.18 µg | listed used | US food database (USDA SR Legacy) #168238 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Dioxins and dioxin-like PCBs · Worth knowing · Flagged: EFSA's 2026 tolerable weekly intake (TWI) for dioxins and dioxin-like compounds is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg a week for 70 kg. Eaten alone, about 10,742 g of raw chop a week would reach it at the lower bound (mean 0.00391 pg/g), but only 591 g a week at the upper bound (0.07105 pg/g), because most congener results were non-detects. Based on 129 CFIA raw pork samples (2014-2019 survey); raw pork as sampled, and the cut is not stated. · CFIA dioxins survey (2014–2019) · B
- Listeria · Worth knowing · Flagged for pregnancy, following Health Canada's advice on Listeria: Listeria monocytogenes was found in 24% of raw pork chops in one Edmonton retail study (abstract only; the collection year is not stated). A chop cooked to 71 °C is not the route; kitchen cross-contamination from the raw meat is. · PubMed 16995521 · B
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no pork loin row; its pork sirloin measures 90.9 mg purines per 100 g (HPLC, four purine bases), and its nine pork cuts 70.5 to 119.7. A 125 g serving carries about 114 mg. For scale only, 400 mg would be reached at about 440 g. · Kaneko 2014 · C
- Safe cooking temperature · Worth knowing · Flagged for a cooking warning: Health Canada advises cooking pork, including bone-in chops, boneless loin chops and ground pork, to an internal temperature of 71 °C at the thickest part. · Health Canada, safe cooking temperatures · A
- Salmonella · Worth knowing · Flagged for handling and cooking: Health Canada's rule is to cook chops and whole cuts to 71 °C. Salmonella was found in 2% of retail pork (n = 133), against 40% of chicken and 27% of turkey, in one Alberta study from May 2007 to April 2008 (abstract only). · PubMed 22850381 · B
- Trichinella · Worth knowing · Flagged for a cooking warning: CFIA advises cooking pork to an internal temperature of at least 71 °C to guard against trichinella. Outbreaks tied to pork from modern inspected abattoirs 'rarely occur'; the last Canadian swine case (January 2013) was a non-commercial farm pig and no product entered the food system. The main Canadian risk is wild game. · Canadian Food Inspection Agency, Trichinellosis fact sheet · A
Oxalate, phytate and gut-tolerance measurements
- histamine: ND at day 0 of chilled storage (n = 3 determinations; 5 muscles pooled) mg/kg · fresh weight · raw pork leg (not loin), retail, chilled at 2 C · grade B · Triki 2018
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - Canadian Food Inspection Agency, Trichinellosis fact sheet (last modified 2026-01-23)
cfia-trichinellosis-fact-sheet· page · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Safe cooking temperatures (published 2024-06-04; page details 2020-05-29)
hc-safe-cooking-temps· page · Government of Canada terms (Crown copyright; not OGL) - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access - Bohaychuk VM, Gensler GE, King RK, et al. (2006 Sep). Occurrence of pathogens in raw and ready-to-eat meat and poultry products collected from the retail marketplace in Edmonton, Alberta, Canada. J Food Prot · PMID 16995521
pmid:16995521· abstract only · licence not recorded - Aslam M, Checkley S, Avery B, et al. (2012 Oct). Phenotypic and genetic characterization of antimicrobial resistance in Salmonella serovars isolated from retail meats in Alberta, Canada. Food Microbiol · doi:10.1016/j.fm.2012.04.017 · PMID 22850381
pmid:22850381· abstract only · licence not recorded - Triki M, Herrero AM, Jimenez-Colmenero F, Ruiz-Capillas C. Quality assessment of fresh meat from several species based on free amino acid and biogenic amine contents during chilled storage. Foods 2018;7(9):132. · doi:10.3390/foods7090132 · PMID 30149617
triki2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.