Is raw pork high in protein?

Raw pork contains 22 g of protein per 100 g (44% of the 50 g Daily Value), or 39.1 g in 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (178 g). About 72% of its calories come from protein. Compared with other pork products, that is below the median (median 22 g).

How many carbs are in raw pork?

Raw pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.

How much fat is in raw pork?

Raw pork contains 3.7 g of fat per 100 g, of which 1.1 g is saturated (5% of the Daily Value).

What vitamins and minerals does raw pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (65% DV), Vitamin B6 (44% DV), Niacin (B3) (43% DV), Thiamin (B1) (43% DV) and Vitamin B12 (21% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw pork?

100 g contains 58 mg of sodium, 3% of the 2,300 mg Daily Value.

Does pork have the same nutrition raw and cooked?

No. Per 100 g, pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw has 127 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw: Nutrition Facts

Q: How many calories are in raw pork?

100 g of raw pork has 127 kcal. 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (178 g): about 226 kcal. 4 oz (113 g): about 144 kcal.

Generic food Raw Meat

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw contains 127 kcal per 100 g. A typical serving of 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (178 g) provides about 226 kcal.

Roughly 72% of its calories come from protein, with 28% from fat and 0% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in pork products on FoodFactly, where the median is 180 kcal per 100 g across 343 foods.

100 g provides 65% of the Daily Value for selenium, 44% of the Daily Value for Vitamin B6 and 43% of the Daily Value for Niacin (B3).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

127kcal per 100 g

22 gprotein

0 gcarbohydrates

3.7 gfat

226kcal in 1 chop without refuse, Yield from 1 raw chop, with refuse, weighing 259g (178 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	127 kcal
Total fat M	3.7 g	5%
Saturated fat I	1.1 g	5%
Trans fat I	0.033 g
Cholesterol C	69 mg	23%
Sodium M	58 mg	3%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars Z	0 g
Protein M	22 g	44%
Vitamin A ?	0 µg	0%
Vitamin C Z	0 mg	0%
Vitamin D ?	0.4 µg	2%
Vitamin E I	0.13 mg	0.9%
Vitamin K Z	0 µg	0%
Thiamin (B1) C	0.51 mg	43%
Riboflavin (B2) C	0.2 mg	15%
Niacin (B3) C	6.9 mg	43%
Pantothenic acid (B5) I	0.73 mg	15%
Vitamin B6 I	0.74 mg	44%
Folate (B9) C	0 µg	0%
Vitamin B12 I	0.5 µg	21%
Choline I	58.5 mg	11%
Calcium M	18 mg	1%
Iron M	0.65 mg	4%
Magnesium M	26 mg	6%
Phosphorus M	220 mg	18%
Potassium M	362 mg	8%
Zinc M	1.9 mg	17%
Copper M	0.066 mg	7%
Manganese M	0.008 mg	0.3%
Selenium M	36 µg	65%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 72%
Fat 28%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein22 gbelow the median for pork products (median 22 g)
Fat3.7 gin the lowest quarter of pork products (median 9.2 g)
Saturated fat1.1 gin the lowest quarter of pork products (median 2.9 g)
Sodium58 mgin the lowest quarter of pork products (median 87 mg)
Protein per 100 kcal17.3 gprotein density, useful for comparing foods with different calorie levels
Water73.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	1.3 g
Polyunsaturated fat I	0.42 g

Amino acids (19)

Tryptophan M	0.23 g
Threonine M	0.99 g
Isoleucine M	1.1 g
Leucine M	1.9 g
Lysine M	2 g
Methionine M	0.61 g
Cystine M	0.25 g
Phenylalanine M	0.92 g
Tyrosine M	0.84 g
Valine M	1.1 g
Arginine M	1.5 g
Histidine M	0.95 g
Alanine M	1.3 g
Aspartic acid M	2.2 g
Glutamic acid M	3.5 g
Glycine M	0.99 g
Proline M	0.89 g
Serine M	0.95 g
Hydroxyproline M	0.056 g

Individual fatty acids (34)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
ALA (omega-3, 18:3 n-3) I	0.014 g
Linoleic acid (omega-6, 18:2) I	0.35 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0.002 g
SFA 12:0 I	0 g
SFA 14:0 I	0.04 g
SFA 16:0 I	0.69 g
SFA 18:0 I	0.36 g
MUFA 18:1 I	1.3 g
PUFA 18:3 I	0.014 g
PUFA 20:4 I	0.037 g
SFA 22:0 I	0 g
MUFA 14:1 I	0 g
MUFA 16:1 I	0.059 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.019 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g
SFA 15:0 I	0 g
SFA 17:0 I	0.009 g
TFA 18:1 t I	0.023 g
TFA 18:2 t,t I	0.01 g
PUFA 20:2 n-6 c,c I	0.012 g
MUFA 18:1 c I	1.2 g
PUFA 18:2 n-6 c,c I	0.34 g
PUFA 18:3 n-6 c,c,c I	0 g
MUFA 17:1 I	0.002 g
PUFA 20:3 I	0 g
Fatty acids, total trans-monoenoic I	0.023 g
MUFA 15:1 I	0 g

Carotenoids (8)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol Z	0 µg
Carotene, alpha Z	0 µg
Vitamin D (D2 + D3), International Units I	14 IU
Vitamin D3 (cholecalciferol) I	0.4 µg
Cryptoxanthin, beta Z	0 µg

Other components (13)

Water M	73.6 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	1 g
Theobromine Z	0 mg
Energy C	533 kJ
Vitamin A, IU ?	0 IU
Vitamin K (Dihydrophylloquinone) Z	0 µg
Folic acid Z	0 µg
Folate, food I	0 µg
Betaine I	3.1 mg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Other forms of Pork

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Cooked	541	37 g	1.4 g	41.8 g
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw Raw	211	18.2 g	0 g	14.8 g
Pork, fresh, backfat, raw Raw	812	2.9 g	0 g	88.7 g
Pork, fresh, belly, raw Raw	518	9.3 g	0 g	53 g
Pork, fresh, separable fat, raw Raw	632	9.3 g	0 g	65.7 g
Pork, fresh, leg (ham), rump half, separable lean and fat, raw Raw	182	20.3 g	0 g	10.6 g
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted Cooked	209	27 g	0 g	10.3 g
Pork, fresh, leg (ham), rump half, separable lean only, raw Raw	120	21.8 g	0 g	2.9 g
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted Cooked	165	28.9 g	0 g	4.6 g
Pork loin, raw Raw	198	19.7 g	0 g	12.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, braised Cooked	239	27.2 g	0 g	13.6 g
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled Cooked	242	27.3 g	0 g	13.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Beef, round, bottom round, roast, separable lean only, trimmed to 1/8" fat, select, raw Raw	128	22.2 g	0 g	3.7 g
Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw Raw	129	22.2 g	0 g	3.8 g
Lamb, New Zealand, imported, fore-shank, separable lean only, raw Raw	122	22.1 g	0 g	3.8 g
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw Raw	128	21.8 g	0 g	3.9 g
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw Raw	121	21.9 g	0 g	3.7 g
Beef, Australian, imported, grass-fed, loin, top sirloin cap-off steak/roast, boneless, separable lean only, raw Raw	122	21.9 g	0 g	3.9 g
Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw Raw	127	22.3 g	0 g	3.5 g
Beef, chuck for stew, separable lean and fat, select, raw Raw	124	21.9 g	0.21 g	4 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 167829. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 13, 2026.

Last updated: November 13, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.