Pork, steak, lean and fat eaten: Nutrition Facts
Generic food Meat
Pork, steak, lean and fat eaten contains 264 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 53 kcal.
Roughly 61% of its calories come from fat, with 39% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in pork on FoodFactly, where the median is 236 kcal per 100 g across 26 foods.
100 g provides 77% of the Daily Value for selenium, 43% of the Daily Value for zinc and 39% of the Daily Value for Thiamin (B1).
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 | 264 kcal | |
| Total fat C | 17.4 g | 22% |
| Saturated fat C | 6.5 g | 32% |
| Cholesterol C | 97 mg | 32% |
| Sodium C | 316 mg | 14% |
| Total carbohydrates C | 0.01 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 25.2 g | 50% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.2 µg | 6% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.47 mg | 39% |
| Riboflavin (B2) C | 0.36 mg | 28% |
| Niacin (B3) C | 3.8 mg | 24% |
| Vitamin B6 C | 0.45 mg | 26% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 C | 0.94 µg | 39% |
| Choline C | 103 mg | 19% |
| Calcium C | 26 mg | 2% |
| Iron C | 1.7 mg | 10% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 212 mg | 17% |
| Potassium C | 323 mg | 7% |
| Zinc C | 4.7 mg | 43% |
| Copper C | 0.15 mg | 16% |
| Selenium C | 42.1 µg | 77% |
% 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 39%
- Fat 61%
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
- Protein25.2 gbelow the median for pork (median 26 g)
- Fat17.4 gin the top quarter of pork (median 14.4 g)
- Saturated fat6.5 gin the top quarter of pork (median 4.9 g)
- Sodium316 mgin the lowest quarter of pork (median 383 mg)
- Protein per 100 kcal9.5 gprotein density, useful for comparing foods with different calorie levels
- Water55 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 7.8 g |
|---|---|
| Polyunsaturated fat C | 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 | 1.8 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.014 g |
| SFA 14:0 C | 0.22 g |
| SFA 16:0 C | 3.9 g |
| SFA 18:0 C | 2.2 g |
| MUFA 18:1 C | 7.3 g |
| PUFA 18:3 C | 0.078 g |
| PUFA 20:4 C | 0.096 g |
| MUFA 16:1 C | 0.4 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.12 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 0 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, steak, ribeye, NS as to fat eaten | 260 | 25 g | 0 g | 17.7 g |
| Meat, ground, NFS | 262 | 25.6 g | 0 g | 17 g |
| Beef, ground | 261 | 25.6 g | 0 g | 16.8 g |
| Beef, ground, patty | 272 | 25.4 g | 0 g | 18.2 g |
| Beef, steak, T-bone, lean and fat eaten | 274 | 25.2 g | 0 g | 18.4 g |
| Beef, oxtails | 257 | 25.9 g | 0 g | 16.5 g |
| Beef, neck bones | 257 | 25.9 g | 0 g | 16.5 g |
| Beef, cow head | 257 | 25.9 g | 0 g | 16.5 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 264 kcal. 1 oz yields (20 g): about 53 kcal. 1 cubic inch (17 g): about 45 kcal. 1 slice, any size (30 g): about 79 kcal.
Is pork high in protein?
Pork contains 25.2 g of protein per 100 g (50% of the 50 g Daily Value), or 5 g in 1 oz yields (20 g). About 39% of its calories come from protein. Compared with other pork, that is below the median (median 26 g).
How many carbs are in pork?
Pork has 0.01 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in pork?
Pork contains 17.4 g of fat per 100 g, of which 6.5 g is saturated (32% of the Daily Value).
What vitamins and minerals does pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (77% DV), zinc (43% DV), Thiamin (B1) (39% DV), Vitamin B12 (39% DV) and Riboflavin (B2) (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 316 mg of sodium, 14% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, steak, lean and fat eaten has 264 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 2705874. 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.