Is cooked pork high in protein?

Cooked pork contains 17 g of protein per 100 g (34% of the 50 g Daily Value), or 46.8 g in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (275 g). About 17% 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 cooked pork?

Cooked pork has 0 g of total carbohydrates per 100 g, including 0 g of fiber.

How much fat is in cooked pork?

Cooked pork contains 35.8 g of fat per 100 g, of which 12.5 g is saturated (62% 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 Vitamin B12 (23% DV), Vitamin B6 (16% DV) and zinc (15% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked pork?

100 g contains 25 mg of sodium, 1% of the 2,300 mg Daily Value.

Does pork have the same nutrition cooked and raw?

No. Per 100 g, pork, fresh, variety meats and by-products, tail, cooked, simmered has 396 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Pork, fresh, variety meats and by-products, tail, cooked, simmered

Q: How many calories are in cooked pork?

100 g of cooked pork has 396 kcal. 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (275 g): about 1,089 kcal. 3 oz (85 g): about 337 kcal.

Generic food Cooked Meat

Pork, fresh, variety meats and by-products, tail, cooked, simmered contains 396 kcal per 100 g. A typical serving of 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (275 g) provides about 1,089 kcal.

Roughly 83% of its calories come from fat, with 17% from protein 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 23% of the Daily Value for Vitamin B12, 16% of the Daily Value for Vitamin B6 and 15% of the Daily Value for zinc.

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.

396kcal per 100 g

17 gprotein

0 gcarbohydrates

35.8 gfat

1,089kcal in 1 piece, cooked, excluding refuse, yield from 1 lb raw meat with refuse (275 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	396 kcal
Total fat ?	35.8 g	46%
Saturated fat ?	12.5 g	62%
Cholesterol ?	129 mg	43%
Sodium ?	25 mg	1%
Total carbohydrates Z	0 g	0%
Dietary fiber Z	0 g	0%
Total sugars	not reported
Protein ?	17 g	34%
Vitamin A ?	0 µg	0%
Vitamin C ?	0 mg	0%
Thiamin (B1) ?	0.07 mg	6%
Riboflavin (B2) ?	0.07 mg	5%
Niacin (B3) ?	1.1 mg	7%
Pantothenic acid (B5) ?	0.42 mg	8%
Vitamin B6 ?	0.27 mg	16%
Folate (B9) C	4 µg	1%
Vitamin B12 ?	0.55 µg	23%
Calcium ?	14 mg	1%
Iron ?	0.79 mg	4%
Magnesium ?	7 mg	2%
Phosphorus ?	47 mg	4%
Potassium ?	157 mg	3%
Zinc ?	1.6 mg	15%
Copper ?	0.067 mg	7%
Manganese ?	0.006 mg	0.3%
Selenium I	3.1 µg	6%

% 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 17%
Fat 83%

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

Protein17 gin the lowest quarter of pork products (median 22 g)
Fat35.8 gin the top quarter of pork products (median 9.2 g)
Saturated fat12.5 gin the top quarter of pork products (median 2.9 g)
Sodium25 mgin the lowest quarter of pork products (median 87 mg)
Protein per 100 kcal4.3 gprotein density, useful for comparing foods with different calorie levels
Water46.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	16.9 g
Polyunsaturated fat ?	3.9 g

Amino acids (18)

Tryptophan ?	0.1 g
Threonine ?	0.6 g
Isoleucine ?	0.39 g
Leucine ?	0.95 g
Lysine ?	1 g
Methionine ?	0.31 g
Cystine ?	0.22 g
Phenylalanine ?	0.51 g
Tyrosine ?	0.34 g
Valine ?	0.51 g
Arginine ?	1.2 g
Histidine ?	0.31 g
Alanine ?	1.3 g
Aspartic acid ?	1.4 g
Glutamic acid ?	2.2 g
Glycine ?	2.3 g
Proline ?	1.4 g
Serine ?	0.73 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	3.4 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0.57 g
SFA 16:0 ?	8.1 g
SFA 18:0 ?	3.8 g
MUFA 18:1 ?	15.6 g
PUFA 18:3 ?	0.3 g
PUFA 20:4 ?	0.23 g
MUFA 16:1 ?	1.3 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (1)

Retinol ?	0 µg

Sterols (1)

Phytosterols ?	0 mg

Other components (7)

Water ?	46.7 g
Alcohol ?	0 g
Ash ?	0.4 g
Energy ?	1,657 kJ
Vitamin A, IU ?	0 IU
Folic acid Z	0 µg
Folate, food ?	4 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
Sausage, pork and beef, fresh, cooked Cooked	396	13.8 g	2.7 g	36.3 g
Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled Cooked	404	20.7 g	0 g	35 g
Pork sausage, link/patty, fully cooked, unheated Cooked	392	13.5 g	0.69 g	37.3 g
Pork sausage rice links, brown and serve, cooked Cooked	407	13.7 g	2.4 g	37.6 g
Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised Cooked	376	20.5 g	0.14 g	32.6 g
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted Cooked	411	22.2 g	0 g	35.1 g
Bratwurst, veal, cooked Cooked	341	14 g	0 g	31.7 g
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted Cooked	400	22.6 g	0 g	33.7 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 167881. 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: 95/100 (how it is calculated).

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