How many calories are in raw pork?

100 g of raw pork has 168 kcal. 1 lb (454 g): about 762 kcal. 4 oz (113 g): about 190 kcal. 1 roast without refuse, Yield from 1 raw roast, with refuse, weighing 1817g (1,327 g): about 2,229 kcal.

Is raw pork high in protein?

Raw pork contains 20.5 g of protein per 100 g (41% of the 50 g Daily Value), or 92.9 g in 1 lb (454 g). About 50% of its calories come from protein. Compared with other pork products, that is below the median (median 22 g).

How many carbs are in raw pork?

Raw 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 raw pork?

Raw pork contains 9 g of fat per 100 g, of which 3 g is saturated (15% of the Daily Value).

What vitamins and minerals does raw pork contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (53% DV), Vitamin B6 (44% DV), Thiamin (B1) (41% DV), Niacin (B3) (38% DV) and Vitamin B12 (23% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw pork?

100 g contains 57 mg of sodium, 2% of the 2,300 mg Daily Value.

Does pork have the same nutrition raw and cooked?

No. Per 100 g, pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw has 168 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw: Nutrition Facts

Generic food Raw Meat

Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw contains 168 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 762 kcal.

Roughly 50% of its calories come from protein, with 50% from fat and 0% 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 53% of the Daily Value for selenium, 44% of the Daily Value for Vitamin B6 and 41% of the Daily Value for Thiamin (B1).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

168kcal per 100 g

20.5 gprotein

0 gcarbohydrates

9 gfat

762kcal in 1 lb (454 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	168 kcal
Total fat C	9 g	11%
Saturated fat C	3 g	15%
Trans fat C	0.058 g
Cholesterol C	70 mg	23%
Sodium C	57 mg	2%
Total carbohydrates C	0 g	0%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	20.5 g	41%
Vitamin A C	2 µg	0.2%
Vitamin C C	0 mg	0%
Vitamin D C	0.5 µg	3%
Vitamin E C	0.22 mg	1%
Vitamin K C	0 µg	0%
Thiamin (B1) C	0.49 mg	41%
Riboflavin (B2) C	0.28 mg	21%
Niacin (B3) C	6.1 mg	38%
Pantothenic acid (B5) C	0.84 mg	17%
Vitamin B6 C	0.76 mg	44%
Folate (B9) C	0 µg	0%
Vitamin B12 C	0.56 µg	23%
Choline C	79.2 mg	14%
Calcium C	14 mg	1%
Iron C	0.82 mg	5%
Magnesium C	23 mg	5%
Phosphorus C	209 mg	17%
Potassium C	336 mg	7%
Zinc C	2 mg	18%
Copper C	0.088 mg	10%
Manganese C	0.012 mg	0.5%
Selenium C	29.2 µg	53%

% 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 50%
Fat 50%

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

Protein20.5 gbelow the median for pork products (median 22 g)
Fat9 gbelow the median for pork products (median 9.2 g)
Saturated fat3 gabove the median for pork products (median 2.9 g)
Sodium57 mgin the lowest quarter of pork products (median 87 mg)
Protein per 100 kcal12.2 gprotein density, useful for comparing foods with different calorie levels
Water70.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	6.9 g
Polyunsaturated fat C	2.2 g

Amino acids (19)

Tryptophan C	0.22 g
Threonine C	0.92 g
Isoleucine C	1 g
Leucine C	1.7 g
Lysine C	1.9 g
Methionine C	0.56 g
Cystine C	0.24 g
Phenylalanine C	0.86 g
Tyrosine C	0.78 g
Valine C	1.1 g
Arginine C	1.4 g
Histidine C	0.89 g
Alanine C	1.2 g
Aspartic acid C	2 g
Glutamic acid C	3.3 g
Glycine C	0.92 g
Proline C	0.83 g
Serine C	0.89 g
Hydroxyproline C	0.053 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	0.046 g
Linoleic acid (omega-6, 18:2) C	1 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0 g
SFA 10:0 C	0.007 g
SFA 12:0 C	0.005 g
SFA 14:0 C	0.11 g
SFA 16:0 C	1.8 g
SFA 18:0 C	0.99 g
SFA 20:0 C	0.009 g
MUFA 18:1 C	3.3 g
PUFA 18:3 C	0.047 g
PUFA 20:4 C	0.043 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	0.052 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g
SFA 15:0 C	0.003 g
SFA 17:0 C	0.028 g
TFA 18:1 t C	0.055 g
TFA 18:2 t,t C	0.028 g
PUFA 20:2 n-6 c,c C	0.038 g
MUFA 18:1 c C	3.3 g
PUFA 18:2 n-6 c,c C	0.99 g
PUFA 18:3 n-6 c,c,c C	0.001 g
MUFA 17:1 C	0 g
PUFA 20:3 C	0.005 g
Fatty acids, total trans-monoenoic C	0.039 g
Fatty acids, total trans-polyenoic C	0.019 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	22 IU
Vitamin D3 (cholecalciferol) C	0.5 µg
Cryptoxanthin, beta C	0 µg
Tocopherol, beta C	0 mg
Tocopherol, gamma C	0 mg
Tocopherol, delta C	0 mg
Tocotrienol, alpha C	0 mg
Tocotrienol, beta C	0 mg
Tocotrienol, gamma C	0 mg
Tocotrienol, delta C	0 mg

Other components (13)

Water C	70.3 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	0.95 g
Theobromine C	0 mg
Energy C	704 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	3.1 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	Fat
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw Raw	164	20.6 g	9.1 g
Beef, brisket, flat half, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw	165	20.3 g	9.3 g
Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, all grades, raw Raw	165	20.6 g	8.6 g
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw Raw	161	20.1 g	9 g
Beef, New Zealand, imported, flank, separable lean and fat, raw Raw	161	20.1 g	8.9 g
Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw Raw	160	20.7 g	8.6 g
Beef, New Zealand, imported, brisket point end, separable lean and fat, raw Raw	163	20.1 g	9.2 g
Beef, flank, steak, boneless, choice, raw Raw	170	20.1 g	9.4 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 168246. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 14, 2026.

Last updated: November 14, 2026. Data quality score: 100/100 (how it is calculated).

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