How many calories are in cooked pork?

100 g of cooked pork has 196 kcal. 1 chop (142 g): about 278 kcal. 3 oz (85 g): about 167 kcal.

Is cooked pork high in protein?

Cooked pork contains 29.4 g of protein per 100 g (59% of the 50 g Daily Value), or 41.7 g in 1 chop (142 g). About 62% of its calories come from protein. Compared with other pork products, that is among the highest quarter (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 7.9 g of fat per 100 g, of which 3.1 g is saturated (15% 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 (74% DV), Niacin (B3) (66% DV), Thiamin (B1) (53% DV), Vitamin B12 (34% DV) and Vitamin B6 (33% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 86 mg of sodium, 4% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried has 196 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, top loin (chops), boneless, separable lean and fat, cooked, pan-fried: Nutrition Facts

Generic food Cooked Meat

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried contains 196 kcal per 100 g. A typical serving of 1 chop (142 g) provides about 278 kcal.

Roughly 62% of its calories come from protein, with 38% 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 74% of the Daily Value for selenium, 66% of the Daily Value for Niacin (B3) and 53% 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.

196kcal per 100 g

29.4 gprotein

0 gcarbohydrates

7.9 gfat

278kcal in 1 chop (142 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	196 kcal
Total fat C	7.9 g	10%
Saturated fat C	3.1 g	15%
Trans fat C	0.044 g
Cholesterol C	70 mg	23%
Sodium C	86 mg	4%
Total carbohydrates C	0 g	0%
Dietary fiber C	0 g	0%
Total sugars C	0 g
Protein C	29.4 g	59%
Vitamin A C	4 µg	0.4%
Vitamin C C	0 mg	0%
Vitamin D C	0.6 µg	3%
Vitamin E C	0.22 mg	1%
Vitamin K C	0 µg	0%
Thiamin (B1) C	0.64 mg	53%
Riboflavin (B2) C	0.23 mg	18%
Niacin (B3) C	10.5 mg	66%
Pantothenic acid (B5) C	1.4 mg	27%
Vitamin B6 C	0.56 mg	33%
Folate (B9) C	0 µg	0%
Vitamin B12 C	0.82 µg	34%
Choline C	101 mg	18%
Calcium C	12 mg	0.9%
Iron C	0.82 mg	5%
Magnesium C	25 mg	6%
Phosphorus C	283 mg	23%
Potassium C	376 mg	8%
Zinc C	2.3 mg	21%
Copper C	0.095 mg	11%
Manganese C	0.01 mg	0.4%
Selenium C	40.5 µg	74%

% 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 62%
Fat 38%

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

Protein29.4 gin the top quarter of pork products (median 22 g)
Fat7.9 gbelow the median for pork products (median 9.2 g)
Saturated fat3.1 gabove the median for pork products (median 2.9 g)
Sodium86 mgbelow the median for pork products (median 87 mg)
Protein per 100 kcal15 gprotein density, useful for comparing foods with different calorie levels
Water62.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	3.5 g
Polyunsaturated fat C	1.3 g

Amino acids (19)

Tryptophan C	0.35 g
Threonine C	1.3 g
Isoleucine C	1.4 g
Leucine C	2.4 g
Lysine C	2.6 g
Methionine C	0.81 g
Cystine C	0.33 g
Phenylalanine C	1.2 g
Tyrosine C	1.2 g
Valine C	1.5 g
Arginine C	1.9 g
Histidine C	1.2 g
Alanine C	1.7 g
Aspartic acid C	2.7 g
Glutamic acid C	4.5 g
Glycine C	1.3 g
Proline C	1.2 g
Serine C	1.2 g
Hydroxyproline C	0.1 g

Individual fatty acids (39)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0.001 g
ALA (omega-3, 18:3 n-3) C	0.043 g
Linoleic acid (omega-6, 18:2) C	1.1 g
SFA 4:0 C	0 g
SFA 6:0 C	0 g
SFA 8:0 C	0.001 g
SFA 10:0 C	0.008 g
SFA 12:0 C	0.007 g
SFA 14:0 C	0.11 g
SFA 16:0 C	1.9 g
SFA 18:0 C	1 g
SFA 20:0 C	0.015 g
MUFA 18:1 C	3.2 g
PUFA 18:3 C	0.047 g
PUFA 20:4 C	0.065 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	0.056 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0.008 g
SFA 15:0 C	0.004 g
SFA 17:0 C	0.025 g
SFA 24:0 C	0.001 g
TFA 18:1 t C	0.036 g
TFA 18:2 t not further defined C	0.005 g
PUFA 20:2 n-6 c,c C	0.043 g
MUFA 18:1 c C	3.2 g
PUFA 18:2 n-6 c,c C	1.1 g
MUFA 22:1 c C	0 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	0.036 g
Fatty acids, total trans-polyenoic C	0.008 g
MUFA 15:1 C	0 g
PUFA 18:3i C	0.003 g

Carotenoids (8)

Beta-carotene C	0 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	0 µg
Retinol C	4 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	23 IU
Vitamin D3 (cholecalciferol) C	0.6 µg
Cryptoxanthin, beta C	0 µg

Other components (13)

Water C	62.6 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1.3 g
Theobromine C	0 mg
Energy C	821 kJ
Vitamin A, IU C	13 IU
Vitamin K (Dihydrophylloquinone) C	0 µg
Folic acid C	0 µg
Folate, food C	0 µg
Betaine C	3.9 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
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled Cooked	195	29.6 g	7.6 g
Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, cooked, broiled Cooked	194	29.1 g	7.8 g
Game meat, rabbit, domesticated, composite of cuts, cooked, roasted Cooked	197	29.1 g	8.1 g
Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 0" fat, all grades, cooked, broiled Cooked	193	29.4 g	7.5 g
Beef, ground, 95% lean meat / 5% fat, crumbles, cooked, pan-browned Cooked	193	29.2 g	7.6 g
Lamb, New Zealand, imported, frozen, loin, separable lean only, cooked, broiled Cooked	199	29.3 g	8.2 g
Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, all grades, cooked Cooked	194	29 g	8.2 g
Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled Cooked	191	29.2 g	8.3 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 167887. 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.