Pork, steak, lean only eaten: Nutrition Facts
Generic food Meat
Pork, steak, lean only eaten contains 230 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 46 kcal.
Roughly 52% of its calories come from fat, with 48% from protein and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for pork on FoodFactly (236 kcal per 100 g).
100 g provides 81% of the Daily Value for selenium, 46% of the Daily Value for zinc and 41% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 230 kcal | |
| Total fat C | 12.8 g | 16% |
| Saturated fat C | 4.9 g | 24% |
| Cholesterol C | 99 mg | 33% |
| Sodium C | 318 mg | 14% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 26.7 g | 53% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.1 µg | 6% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.49 mg | 41% |
| Riboflavin (B2) C | 0.38 mg | 30% |
| Niacin (B3) C | 3.8 mg | 24% |
| Vitamin B6 C | 0.47 mg | 28% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 C | 0.91 µg | 38% |
| Choline C | 109 mg | 20% |
| Calcium C | 25 mg | 2% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 221 mg | 18% |
| Potassium C | 337 mg | 7% |
| Zinc C | 5.1 mg | 46% |
| Copper C | 0.16 mg | 17% |
| Selenium C | 44.8 µg | 81% |
% 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 48%
- Fat 52%
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
- Protein26.7 gabove the median for pork (median 26 g)
- Fat12.8 gbelow the median for pork (median 14.4 g)
- Saturated fat4.9 gabove the median for pork (median 4.9 g)
- Sodium318 mgin the lowest quarter of pork (median 383 mg)
- Protein per 100 kcal11.6 gprotein density, useful for comparing foods with different calorie levels
- Water58 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 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 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 | 0.014 g |
| SFA 12:0 C | 0.011 g |
| SFA 14:0 C | 0.16 g |
| SFA 16:0 C | 3 g |
| SFA 18:0 C | 1.7 g |
| MUFA 18:1 C | 5.6 g |
| PUFA 18:3 C | 0.047 g |
| PUFA 20:4 C | 0.091 g |
| MUFA 16:1 C | 0.32 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.094 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 58 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 0 µg |
| 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.
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, steak, NFS | 229 | 27 g | 0 g | 12.9 g |
| Steak, NS as to type of meat, NS as to fat eaten | 230 | 27 g | 0 g | 13 g |
| Beef, steak, T-bone, lean only eaten | 230 | 27.1 g | 0 g | 12.7 g |
| Beef, NFS | 231 | 27.1 g | 0 g | 13 g |
| Beef, steak, chuck | 225 | 26 g | 0.21 g | 13.4 g |
| Beef, steak, ribeye, lean only eaten | 230 | 26.5 g | 0 g | 13.8 g |
| Beef, steak, sirloin, NS as to fat eaten | 239 | 27.1 g | 0 g | 14 g |
| Beef, steak, strip, NS as to fat eaten | 239 | 27.1 g | 0 g | 14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pork?
100 g of pork has 230 kcal. 1 oz yields (20 g): about 46 kcal. 1 cubic inch (17 g): about 39 kcal. 1 slice, any size (30 g): about 69 kcal.
Is pork high in protein?
Pork contains 26.7 g of protein per 100 g (53% of the 50 g Daily Value), or 5.3 g in 1 oz yields (20 g). About 48% of its calories come from protein. Compared with other pork, that is above the median (median 26 g).
How many carbs are in pork?
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 pork?
Pork contains 12.8 g of fat per 100 g, of which 4.9 g is saturated (24% 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 (81% DV), zinc (46% DV), Thiamin (B1) (41% DV), Vitamin B12 (38% DV) and Riboflavin (B2) (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pork?
100 g contains 318 mg of sodium, 14% of the 2,300 mg Daily Value.
Does pork have the same nutrition not specified and cooked?
No. Per 100 g, pork, steak, lean only eaten has 230 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705875. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.