How many calories are in pork?

100 g of pork has 172 kcal. 1 lb (454 g): about 780 kcal. 3 oz (85 g): about 146 kcal.

Is pork high in protein?

Pork contains 14 g of protein per 100 g (28% of the 50 g Daily Value), or 63.5 g in 1 lb (454 g). About 33% of its calories come from protein. Compared with other pork products, that is in the lowest quarter (median 22 g).

How many carbs are in pork?

Pork has 0.8 g of total carbohydrates per 100 g, including 0 g of fiber and 0.62 g of sugars.

How much fat is in pork?

Pork contains 12.5 g of fat per 100 g, of which 4.2 g is saturated (21% 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 (48% DV), Niacin (B3) (30% DV), Vitamin B12 (21% DV), Thiamin (B1) (20% DV) and phosphorus (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in pork?

100 g contains 1,069 mg of sodium, 46% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated has 172 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 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, unheated contains 172 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 780 kcal.

Roughly 66% of its calories come from fat, with 33% from protein and 2% 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 48% of the Daily Value for selenium, 30% of the Daily Value for Niacin (B3) and 21% of the Daily Value for Vitamin B12.

The data comes from USDA FoodData Central: SR Legacy.

172kcal per 100 g

14 gprotein

0.8 gcarbohydrates

12.5 gfat

780kcal in 1 lb (454 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	172 kcal
Total fat C	12.5 g	16%
Saturated fat C	4.2 g	21%
Trans fat C	0.1 g
Cholesterol C	54 mg	18%
Sodium C	1,069 mg	46%
Total carbohydrates C	0.8 g	0.3%
Dietary fiber C	0 g	0%
Total sugars C	0.62 g
Protein C	14 g	28%
Vitamin A C	10 µg	1%
Vitamin C C	0 mg	0%
Vitamin E C	0.27 mg	2%
Vitamin K C	0 µg	0%
Thiamin (B1) C	0.24 mg	20%
Riboflavin (B2) C	0.18 mg	14%
Niacin (B3) C	4.8 mg	30%
Pantothenic acid (B5) C	0.37 mg	7%
Vitamin B6 C	0.25 mg	15%
Folate (B9) C	2 µg	0.5%
Vitamin B12 C	0.5 µg	21%
Choline C	57.8 mg	11%
Calcium C	6 mg	0.5%
Iron C	1 mg	6%
Magnesium C	15 mg	4%
Phosphorus C	218 mg	17%
Potassium C	199 mg	4%
Zinc C	1.3 mg	12%
Copper C	0.092 mg	10%
Manganese C	0.022 mg	1%
Selenium C	26.4 µg	48%

% 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 33%
Carbohydrates 2%
Fat 66%

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

Protein14 gin the lowest quarter of pork products (median 22 g)
Sugars0.62 gin the top quarter of pork products (median 0 g)
Fat12.5 gabove the median for pork products (median 9.2 g)
Saturated fat4.2 gabove the median for pork products (median 2.9 g)
Sodium1,069 mgin the top quarter of pork products (median 87 mg)
Protein per 100 kcal8.1 gprotein density, useful for comparing foods with different calorie levels
Water69.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	5.6 g
Polyunsaturated fat C	1.6 g

Sugars and starch (6)

Sucrose C	0.48 g
Glucose C	0.11 g
Fructose C	0.03 g
Lactose C	0 g
Maltose C	0 g
Galactose C	0 g

Amino acids (19)

Tryptophan C	0.13 g
Threonine C	0.62 g
Isoleucine C	0.63 g
Leucine C	1.1 g
Lysine C	1.2 g
Methionine C	0.33 g
Cystine C	0.16 g
Phenylalanine C	0.56 g
Tyrosine C	0.45 g
Valine C	0.7 g
Arginine C	0.89 g
Histidine C	0.61 g
Alanine C	0.83 g
Aspartic acid C	1.2 g
Glutamic acid C	2 g
Glycine C	0.76 g
Proline C	0.61 g
Serine C	0.55 g
Hydroxyproline C	0.11 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	1.4 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0 g
SFA 12:0 C	0 g
SFA 14:0 C	0.15 g
SFA 16:0 C	2.6 g
SFA 18:0 C	1.3 g
SFA 20:0 C	0.021 g
MUFA 18:1 C	5.3 g
PUFA 18:3 C	0.061 g
PUFA 20:4 C	0.054 g
SFA 22:0 C	0.015 g
MUFA 14:1 C	0 g
MUFA 16:1 C	0.29 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.086 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	0.035 g
PUFA 20:2 n-6 c,c C	0.057 g
MUFA 17:1 C	0 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	10 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	0 µg
Tocopherol, beta C	0 mg
Tocopherol, gamma C	0.07 mg
Tocopherol, delta C	0 mg
Tocotrienol, alpha C	0.03 mg
Tocotrienol, beta C	0 mg
Tocotrienol, gamma C	0.02 mg
Tocotrienol, delta C	0 mg

Other components (14)

Water C	69.5 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	3.2 g
Theobromine C	0 mg
Energy C	718 kJ
Vitamin A, IU C	32 IU
Vitamin K (Menaquinone-4) C	0 µg
Vitamin K (Dihydrophylloquinone) C	0 µg
Folic acid C	0 µg
Folate, food C	2 µg
Betaine C	3.5 mg
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.

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
Headcheese, pork	157	13.8 g	0 g	10.9 g
Head cheese	157	13.8 g	0 g	10.9 g
Liver, paste or pate	201	13.4 g	6.6 g	13.1 g
Brains	150	11.6 g	1.5 g	10.4 g
Oscar Mayer, Ham (chopped with natural juice)	180	16.3 g	3.7 g	11.2 g
Frankfurter, beef, low fat	140	12 g	1.6 g	9.5 g
Bologna, beef, low fat	204	11.8 g	5.2 g	14.8 g
Bologna, reduced fat	204	11.8 g	5.2 g	14.8 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 168348. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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