Is cooked pork high in protein?

Cooked pork contains 25.6 g of protein per 100 g (51% of the 50 g Daily Value), or 40.2 g in 1 chop without refuse, Yield from 1 cooked chop, with refuse, weighing 209g (157 g). About 51% of its calories come from protein. Compared with other pork products, that is above the median (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 11.1 g of fat per 100 g, of which 3.5 g is saturated (18% 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 (79% DV), Niacin (B3) (51% DV), Thiamin (B1) (50% DV), Vitamin B6 (39% DV) and Vitamin B12 (25% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 55 mg of sodium, 2% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled has 209 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 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled: Nutrition Facts

Q: How many calories are in cooked pork?

100 g of cooked pork has 209 kcal. 1 chop without refuse, Yield from 1 cooked chop, with refuse, weighing 209g (157 g): about 328 kcal. 3 oz (85 g): about 178 kcal.

Generic food Cooked Meat

Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled contains 209 kcal per 100 g. A typical serving of 1 chop without refuse, Yield from 1 cooked chop, with refuse, weighing 209g (157 g) provides about 328 kcal.

Roughly 51% of its calories come from protein, with 49% from fat and 0% from carbohydrates (estimated with general energy factors).

That is more 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 79% of the Daily Value for selenium, 51% of the Daily Value for Niacin (B3) and 50% 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.

209kcal per 100 g

25.6 gprotein

0 gcarbohydrates

11.1 gfat

328kcal in 1 chop without refuse, Yield from 1 cooked chop, with refuse, weighing 209g (157 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	209 kcal
Total fat C	11.1 g	14%
Saturated fat C	3.5 g	18%
Trans fat C	0.11 g
Cholesterol C	84 mg	28%
Sodium C	55 mg	2%
Total carbohydrates C	0 g	0%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	25.6 g	51%
Vitamin A C	2 µg	0.2%
Vitamin C C	0 mg	0%
Vitamin D C	0.8 µg	4%
Vitamin E C	0.11 mg	0.7%
Vitamin K C	0 µg	0%
Thiamin (B1) C	0.6 mg	50%
Riboflavin (B2) C	0.23 mg	18%
Niacin (B3) C	8.1 mg	51%
Pantothenic acid (B5) C	0.66 mg	13%
Vitamin B6 C	0.67 mg	39%
Folate (B9) C	0 µg	0%
Vitamin B12 C	0.59 µg	25%
Choline C	73.2 mg	13%
Calcium C	24 mg	2%
Iron C	0.79 mg	4%
Magnesium C	25 mg	6%
Phosphorus C	220 mg	18%
Potassium C	344 mg	7%
Zinc C	2.1 mg	19%
Copper C	0.078 mg	9%
Manganese C	0.009 mg	0.4%
Selenium C	43.6 µg	79%

% 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 51%
Fat 49%

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

Protein25.6 gabove the median for pork products (median 22 g)
Fat11.1 gabove the median for pork products (median 9.2 g)
Saturated fat3.5 gabove the median for pork products (median 2.9 g)
Sodium55 mgin the lowest quarter of pork products (median 87 mg)
Protein per 100 kcal12.3 gprotein density, useful for comparing foods with different calorie levels
Water62.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	4.2 g
Polyunsaturated fat C	1.4 g

Amino acids (19)

Tryptophan C	0.27 g
Threonine C	1.2 g
Isoleucine C	1.3 g
Leucine C	2.2 g
Lysine C	2.4 g
Methionine C	0.71 g
Cystine C	0.3 g
Phenylalanine C	1.1 g
Tyrosine C	0.98 g
Valine C	1.3 g
Arginine C	1.7 g
Histidine C	1.1 g
Alanine C	1.5 g
Aspartic acid C	2.5 g
Glutamic acid C	4.1 g
Glycine C	1.2 g
Proline C	1 g
Serine C	1.1 g
Hydroxyproline C	0.066 g

Individual fatty acids (36)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0 g
ALA (omega-3, 18:3 n-3) C	0.051 g
Linoleic acid (omega-6, 18:2) C	1.2 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.006 g
SFA 12:0 C	0.003 g
SFA 14:0 C	0.13 g
SFA 16:0 C	2.2 g
SFA 18:0 C	1.2 g
SFA 20:0 C	0.015 g
MUFA 18:1 C	4 g
PUFA 18:3 C	0.052 g
PUFA 20:4 C	0.077 g
SFA 22:0 C	0 g
MUFA 14:1 C	0.001 g
MUFA 16:1 C	0.19 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.064 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g
SFA 15:0 C	0.002 g
SFA 17:0 C	0.033 g
TFA 18:1 t C	0.074 g
TFA 18:2 t,t C	0.033 g
PUFA 20:2 n-6 c,c C	0.043 g
MUFA 18:1 c C	3.9 g
PUFA 18:2 n-6 c,c C	1.2 g
PUFA 18:3 n-6 c,c,c C	0.001 g
MUFA 17:1 C	0.01 g
PUFA 20:3 C	0.004 g
Fatty acids, total trans-monoenoic C	0.074 g
Fatty acids, total trans-polyenoic C	0.033 g
MUFA 15:1 C	0 g

Carotenoids (15)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol C	2 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	30 IU
Vitamin D3 (cholecalciferol) C	0.8 µg
Cryptoxanthin, beta C	0 µg
Tocopherol, beta C	0 mg
Tocopherol, gamma C	0.01 mg
Tocopherol, delta C	0 mg
Tocotrienol, alpha C	0 mg
Tocotrienol, beta C	0 mg
Tocotrienol, gamma C	0.01 mg
Tocotrienol, delta C	0 mg

Other components (13)

Water C	62.3 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1 g
Theobromine C	0 mg
Energy C	875 kJ
Vitamin A, IU C	6 IU
Vitamin K (Dihydrophylloquinone) C	0 µg
Folic acid C	0 µg
Folate, food C	0 µg
Betaine C	2.7 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
Beef, chuck, clod roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted Cooked	207	25.7 g	0 g	10.8 g
Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled Cooked	211	25.5 g	0 g	11.3 g
Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted Cooked	211	26.1 g	0 g	11.1 g
Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled Cooked	212	26.1 g	0 g	11.2 g
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Cooked	212	25.3 g	0 g	11.5 g
Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled Cooked	204	25.2 g	0 g	10.7 g
Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, cooked, slow roasted Cooked	199	25.1 g	0 g	10.9 g
Veal, shoulder, blade chop, separable lean and fat, cooked, grilled Cooked	199	25.7 g	0.15 g	10.6 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 167827. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 13, 2026. Data quality score: 100/100 (how it is calculated).

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