Calories in Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce
Generic food Meals and Dishes
Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce contains 147 kcal per 100 g. A typical serving of 1 cup (217 g) provides about 319 kcal.
Roughly 51% of its calories come from fat, with 28% from protein and 21% from carbohydrates (estimated with general energy factors).
That is close to the median for stir-fry and soy-based sauce mixtures on FoodFactly (144 kcal per 100 g).
100 g provides 30% of the Daily Value for Thiamin (B1), 24% of the Daily Value for selenium and 16% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 147 kcal | |
| Total fat C | 8.2 g | 10% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 25 mg | 8% |
| Sodium C | 217 mg | 9% |
| Total carbohydrates C | 7.8 g | 3% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 1.4 g | |
| Protein C | 10.2 g | 20% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C C | 11.6 mg | 13% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 1.1 mg | 8% |
| Vitamin K C | 18.7 µg | 16% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.15 mg | 12% |
| Niacin (B3) C | 2.5 mg | 16% |
| Vitamin B6 C | 0.27 mg | 16% |
| Folate (B9) C | 25 µg | 6% |
| Vitamin B12 C | 0.23 µg | 10% |
| Choline C | 35.8 mg | 7% |
| Calcium C | 21 mg | 2% |
| Iron C | 0.81 mg | 5% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 107 mg | 9% |
| Potassium C | 256 mg | 5% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.083 mg | 9% |
| Selenium C | 13.3 µg | 24% |
% 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 28%
- Carbohydrates 21%
- Fat 51%
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
- Protein10.2 gbelow the median for stir-fry and soy-based sauce mixtures (median 10.4 g)
- Fiber0.9 gbelow the median for stir-fry and soy-based sauce mixtures (median 1 g)
- Sugars1.4 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 1.6 g)
- Fat8.2 gabove the median for stir-fry and soy-based sauce mixtures (median 8 g)
- Saturated fat1.8 gabove the median for stir-fry and soy-based sauce mixtures (median 1.7 g)
- Sodium217 mgin the lowest quarter of stir-fry and soy-based sauce mixtures (median 274 mg)
- Protein per 100 kcal6.9 gprotein density, useful for comparing foods with different calorie levels
- Water72.8 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 | 2.2 g |
Individual fatty acids (19)
| 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 | 2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.003 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.041 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.5 g |
| MUFA 18:1 C | 3.3 g |
| PUFA 18:3 C | 0.24 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.061 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 84 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 145 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 8 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 72.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 8 µg |
| Folate, food C | 11 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pork
Raw, cooked, dried and processed versions are separate records with their own measured values.
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, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 139 | 10.4 g | 7.4 g | 7.6 g |
| Beef, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 143 | 10.6 g | 7.9 g | 7.7 g |
| Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 145 | 10.9 g | 7.8 g | 8 g |
| Beef, noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 139 | 10.3 g | 7.6 g | 7.6 g |
| Shrimp and noodles with soy-based sauce | 141 | 10.2 g | 8.2 g | 7.3 g |
| Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 133 | 9.6 g | 7.8 g | 7.2 g |
| Beef stroganoff | 150 | 10.1 g | 6.2 g | 9.3 g |
| Chicken or turkey, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 131 | 9.4 g | 8 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pork?
100 g of pork has 147 kcal. 1 cup (217 g): about 319 kcal.
Is pork high in protein?
Pork contains 10.2 g of protein per 100 g (20% of the 50 g Daily Value), or 22.1 g in 1 cup (217 g). About 28% of its calories come from protein. Compared with other stir-fry and soy-based sauce mixtures, that is below the median (median 10.4 g).
How many carbs are in pork?
Pork has 7.8 g of total carbohydrates per 100 g, including 0.9 g of fiber and 1.4 g of sugars.
How much fat is in pork?
Pork contains 8.2 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (30% DV), selenium (24% DV), Niacin (B3) (16% DV), Vitamin B6 (16% DV) and Vitamin K (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 217 mg of sodium, 9% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce has 147 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706650. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.