How many calories are in pork?

100 g of pork has 130 kcal. 3 oz (85 g): about 111 kcal.

Is pork high in protein?

Pork contains 25.1 g of protein per 100 g (50% of the 50 g Daily Value), or 21.3 g in 3 oz (85 g). About 76% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).

How many carbs are in pork?

Pork has 0.3 g of total carbohydrates per 100 g, including 0 g of fiber and 0.3 g of sugars.

How much fat is in pork?

Pork contains 3.3 g of fat per 100 g, of which 1 g is saturated (5% 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 (95% DV), Niacin (B3) (33% DV), zinc (25% DV), Vitamin B6 (23% DV) and phosphorus (20% DV). The full list is in the vitamins and minerals table above.

How much sodium is in pork?

100 g contains 809 mg of sodium, 35% of the 2,300 mg Daily Value.

Does pork have the same nutrition not specified and cooked?

No. Per 100 g, pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated has 130 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 with natural juices, shank, bone-in, separable lean only, unheated: Nutrition Facts

Generic food Meat

Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated contains 130 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 111 kcal.

Roughly 76% of its calories come from protein, with 23% from fat and 0.9% 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 95% of the Daily Value for selenium, 33% of the Daily Value for Niacin (B3) and 25% of the Daily Value for zinc.

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

130kcal per 100 g

25.1 gprotein

0.3 gcarbohydrates

3.3 gfat

111kcal in 3 oz (85 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	130 kcal
Total fat M	3.3 g	4%
Saturated fat I	1 g	5%
Trans fat I	0.024 g
Cholesterol M	63 mg	21%
Sodium M	809 mg	35%
Total carbohydrates C	0.3 g	0.1%
Dietary fiber Z	0 g	0%
Total sugars I	0.3 g
Protein M	25.1 g	50%
Vitamin A C	10 µg	1%
Vitamin C Z	0 mg	0%
Vitamin E I	0.26 mg	2%
Vitamin K I	0 µg	0%
Thiamin (B1) M	0.24 mg	20%
Riboflavin (B2) M	0.25 mg	19%
Niacin (B3) M	5.3 mg	33%
Pantothenic acid (B5) M	0.52 mg	10%
Vitamin B6 M	0.39 mg	23%
Folate (B9) C	3 µg	0.8%
Vitamin B12 M	0.37 µg	15%
Choline I	97.3 mg	18%
Calcium M	7 mg	0.5%
Iron M	1.1 mg	6%
Magnesium M	20 mg	5%
Phosphorus M	250 mg	20%
Potassium M	299 mg	6%
Zinc M	2.8 mg	25%
Copper M	0.12 mg	13%
Manganese M	0.022 mg	1%
Selenium M	52.3 µg	95%

% 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 76%
Carbohydrates 0.9%
Fat 23%

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

Protein25.1 gabove the median for pork products (median 22 g)
Sugars0.3 gin the top quarter of pork products (median 0 g)
Fat3.3 gin the lowest quarter of pork products (median 9.2 g)
Saturated fat1 gin the lowest quarter of pork products (median 2.9 g)
Sodium809 mgabove the median for pork products (median 87 mg)
Protein per 100 kcal19.3 gprotein density, useful for comparing foods with different calorie levels
Water70.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	1.6 g
Polyunsaturated fat I	0.4 g

Sugars and starch (6)

Sucrose I	0.05 g
Glucose I	0.11 g
Fructose I	0.14 g
Lactose I	0 g
Maltose I	0 g
Galactose I	0 g

Amino acids (19)

Tryptophan M	0.24 g
Threonine M	1.1 g
Isoleucine M	1.1 g
Leucine M	2 g
Lysine M	2.1 g
Methionine M	0.6 g
Cystine M	0.28 g
Phenylalanine M	1 g
Tyrosine M	0.82 g
Valine M	1.3 g
Arginine M	1.6 g
Histidine M	1.1 g
Alanine M	1.5 g
Aspartic acid M	2.2 g
Glutamic acid M	3.6 g
Glycine M	1.3 g
Proline M	1.1 g
Serine M	0.98 g
Hydroxyproline M	0.16 g

Individual fatty acids (37)

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	0.01 g
Linoleic acid (omega-6, 18:2) I	0.34 g
SFA 4:0 Z	0 g
SFA 6:0 Z	0 g
SFA 8:0 I	0 g
SFA 10:0 I	0 g
SFA 12:0 I	0 g
SFA 14:0 I	0.034 g
SFA 16:0 I	0.68 g
SFA 18:0 I	0.32 g
SFA 20:0 I	0.005 g
MUFA 18:1 I	1.5 g
PUFA 18:3 I	0.01 g
PUFA 20:4 I	0.044 g
SFA 22:0 I	0.008 g
MUFA 14:1 I	0 g
MUFA 16:1 I	0.084 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0.022 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	0.006 g
TFA 18:1 t I	0.015 g
TFA 18:2 t,t I	0.009 g
PUFA 18:2 CLAs I	0.006 g
PUFA 20:2 n-6 c,c I	0.012 g
MUFA 18:1 c I	1.5 g
PUFA 18:2 n-6 c,c I	0.32 g
PUFA 18:3 n-6 c,c,c I	0 g
MUFA 17:1 I	0 g
PUFA 20:3 I	0 g
Fatty acids, total trans-monoenoic I	0.015 g
Fatty acids, total trans-polyenoic I	0.009 g
MUFA 15:1 I	0 g

Carotenoids (9)

Beta-carotene Z	0 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol I	10 µg
Carotene, alpha Z	0 µg
Cryptoxanthin, beta Z	0 µg
Tocopherol, beta I	0 mg
Tocopherol, gamma I	0.04 mg
Tocopherol, delta I	0 mg

Other components (12)

Water M	70.5 g
Alcohol Z	0 g
Caffeine Z	0 mg
Ash M	2.6 g
Theobromine Z	0 mg
Energy C	546 kJ
Vitamin A, IU C	33 IU
Folic acid I	0 µg
Folate, food I	3 µg
Betaine I	2.7 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
Goat	142	26.9 g	0 g	3 g
Sweetbreads	124	22.5 g	0 g	3.1 g
Kidney	157	27 g	0 g	4.6 g
Groundhog	159	28.1 g	0 g	4.3 g
Armadillo	159	28.1 g	0 g	4.3 g
Wild pig	159	28.1 g	0 g	4.3 g
Liver, beef	174	26.3 g	5.1 g	4.6 g
Corned beef loaf, jellied	153	22.9 g	0 g	6.1 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 168338. 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.