How many calories are in cooked pork?

100 g of cooked pork has 190 kcal. 1 chop boneless, yield from 189g raw meat (150 g): about 285 kcal. 3 oz (85 g): about 162 kcal.

Is cooked pork high in protein?

Cooked pork contains 28.4 g of protein per 100 g (57% of the 50 g Daily Value), or 42.5 g in 1 chop boneless, yield from 189g raw meat (150 g). About 62% of its calories come from protein. Compared with other pork products, that is among the highest quarter (median 22 g).

How many carbs are in cooked pork?

Cooked 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 cooked pork?

Cooked pork contains 7.7 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).

What vitamins and minerals does cooked pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (65% DV), Niacin (B3) (64% DV), Thiamin (B1) (51% DV), Vitamin B6 (28% DV) and phosphorus (25% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 205 mg of sodium, 9% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled has 190 kcal, while pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw has 211 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled contains 190 kcal per 100 g. A typical serving of 1 chop boneless, yield from 189g raw meat (150 g) provides about 285 kcal.

Roughly 62% of its calories come from protein, with 38% from fat and 0% from carbohydrates (estimated with general energy factors).

That is close to the median for pork products on FoodFactly (180 kcal per 100 g).

100 g provides 65% of the Daily Value for selenium, 64% of the Daily Value for Niacin (B3) and 51% of the Daily Value for Thiamin (B1).

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

190kcal per 100 g

28.4 gprotein

0 gcarbohydrates

7.7 gfat

285kcal in 1 chop boneless, yield from 189g raw meat (150 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	190 kcal
Total fat C	7.7 g	10%
Saturated fat C	2.7 g	14%
Trans fat C	0.087 g
Cholesterol C	75 mg	25%
Sodium C	205 mg	9%
Total carbohydrates C	0 g	0%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	28.4 g	57%
Vitamin A C	2 µg	0.2%
Vitamin C C	0 mg	0%
Vitamin E C	0.24 mg	2%
Vitamin K C	0 µg	0%
Thiamin (B1) C	0.62 mg	51%
Riboflavin (B2) C	0.18 mg	14%
Niacin (B3) C	10.2 mg	64%
Pantothenic acid (B5) C	0.79 mg	16%
Vitamin B6 C	0.48 mg	28%
Folate (B9) C	1 µg	0.3%
Vitamin B12 C	0.55 µg	23%
Calcium C	10 mg	0.8%
Iron C	0.63 mg	4%
Magnesium C	28 mg	7%
Phosphorus C	317 mg	25%
Potassium C	512 mg	11%
Zinc C	2 mg	18%
Copper C	0.062 mg	7%
Manganese C	0 mg	0%
Selenium C	35.5 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 62%
Fat 38%

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

Protein28.4 gin the top quarter of pork products (median 22 g)
Fat7.7 gbelow the median for pork products (median 9.2 g)
Saturated fat2.7 gbelow the median for pork products (median 2.9 g)
Sodium205 mgabove the median for pork products (median 87 mg)
Protein per 100 kcal14.9 gprotein density, useful for comparing foods with different calorie levels
Water62.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	3.5 g
Polyunsaturated fat C	0.66 g

Amino acids (19)

Tryptophan C	0.26 g
Threonine C	1.1 g
Isoleucine C	1.3 g
Leucine C	2.2 g
Lysine C	2.5 g
Methionine C	0.74 g
Cystine C	0.3 g
Phenylalanine C	1.1 g
Tyrosine C	0.94 g
Valine C	1.4 g
Arginine C	1.8 g
Histidine C	1.2 g
Alanine C	1.6 g
Aspartic acid C	2.6 g
Glutamic acid C	4.2 g
Glycine C	1.3 g
Proline C	1.1 g
Serine C	1.1 g
Hydroxyproline C	0.12 g

Individual fatty acids (28)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0 g
Linoleic acid (omega-6, 18:2) C	0.51 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.002 g
SFA 12:0 C	0.001 g
SFA 14:0 C	0.1 g
SFA 16:0 C	1.7 g
SFA 18:0 C	0.91 g
SFA 20:0 C	0.014 g
MUFA 18:1 C	3.2 g
PUFA 18:3 C	0.038 g
PUFA 20:4 C	0.074 g
SFA 22:0 C	0 g
MUFA 14:1 C	0 g
MUFA 16:1 C	0.21 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.055 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g
SFA 15:0 C	0 g
SFA 17:0 C	0.021 g
PUFA 20:2 n-6 c,c C	0.04 g
MUFA 17:1 C	0.017 g
PUFA 20:3 C	0 g
MUFA 15:1 C	0 g

Carotenoids (13)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol C	2 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg
Tocopherol, beta C	0 mg
Tocopherol, gamma C	0.05 mg
Tocopherol, delta C	0 mg
Tocotrienol, alpha C	0.02 mg
Tocotrienol, beta C	0 mg
Tocotrienol, gamma C	0.02 mg
Tocotrienol, delta C	0 mg

Other components (10)

Water C	62.5 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1.7 g
Theobromine C	0 mg
Energy C	796 kJ
Vitamin A, IU C	6 IU
Vitamin K (Dihydrophylloquinone) C	0 µg
Folic acid C	0 µg
Folate, food C	1 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
Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted Cooked	191	28.3 g	0 g	7.7 g
Lamb, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, broiled Cooked	186	28.1 g	0 g	7.3 g
Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled Cooked	186	28.2 g	0 g	7.3 g
Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled Cooked	186	27.9 g	0 g	7.4 g
Veal, foreshank, osso buco, separable lean and fat, cooked, braised Cooked	182	27.9 g	0.11 g	7.8 g
Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled Cooked	189	28.2 g	1.1 g	8 g
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted Cooked	178	28.2 g	0 g	7.3 g
Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled Cooked	181	28.3 g	0.73 g	7.2 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 167913. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 14, 2026. Data quality score: 100/100 (how it is calculated).

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