Pork Nutrition Facts: Calories, Vitamins & Minerals
Pork nutrition facts per 100 g and per serving
Figures are for: Roast pork loin
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 236 kcal | 354 kcal |
| Energy (kilojoules) | 987 kJ | 1,481 kJ |
| Protein | 27 g | 41 g |
| Fat | 14 g | 21 g |
| incl. saturated | 5.2 g | 7.8 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.5 g | 0.8 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
236 kcal (987 kJ) per 100 g · P/F/C 27/14/0 g
Serving (150 g) — 354 kcal (1,481 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is pork healthy?
In moderation. Pork sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 41 g per serving — 73% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 7.8 g per serving — 39% of the 20 g daily reference intake.
A typical serving is 150 g: 354 kcal, 41 g protein, 21 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pork loin and tenderloin are fairly lean cuts, and pork is rich in vitamin B1 (thiamine). Fat varies a lot by cut.
protein 46%fat 54%carbs 0%
Vitamins and minerals in pork
Per 100 g, the standouts are thiamin — 0.99 mg, 82% of the Daily Value (#1 of 29 in our meat & poultry section); selenium — 33 mcg, 61% of the Daily Value; niacin — 5.6 mg, 35% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin D | 1 mcg | 1.5 mcg | 8% |
| Thiamin (B1) | 0.99 mg | 1.5 mg | 124% |
| Riboflavin (B2) | 0.31 mg | 0.47 mg | 36% |
| Niacin (B3) | 5.6 mg | 8.4 mg | 52% |
| Vitamin B6 | 0.52 mg | 0.77 mg | 46% |
| Vitamin B12 | 0.71 mcg | 1.1 mcg | 44% |
| Potassium | 408 mg | 612 mg | 13% |
| Magnesium | 26 mg | 39 mg | 9% |
| Phosphorus | 242 mg | 363 mg | 29% |
| Iron | 0.99 mg | 1.5 mg | 8% |
| Zinc | 2.3 mg | 3.5 mg | 32% |
| Copper | 0.06 mg | 0.08 mg | 9% |
| Selenium | 33 mcg | 50 mcg | 91% |
| Cholesterol | 82 mg | 123 mg | 41% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pork, fresh, loin, whole, separable lean and fat, cooked, roasted” (FDC ID 167821, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pork calories by weight, 50–300 g
150 g of pork has 354 calories and 200 g has 472. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 118 | 14 / 7 / 0 |
| 100 g | 236 | 27 / 14 / 0 |
| 150 g — typical serving | 354 | 41 / 21 / 0 |
| 200 g | 472 | 54 / 28 / 0 |
| 250 g | 590 | 68 / 35 / 0 |
| 300 g | 708 | 81 / 42 / 0 |
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Pork: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pork loin chops, raw | 170 | 21 / 9 / 0 |
| Roast pork loin | 236 | 27 / 14 / 0 |
How much movement is one serving?
A 150 g serving is 354 kcal — roughly 1 h 56 min of easy walking or 44 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pork: swaps and alternatives
Pork has a lot of saturated fat (5.2 g per 100 g) and a fair amount of salt (0.5 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair pork with
A serving of pork has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Similar foods with a better grade than pork
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 150 g, a typical serving of pork.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Pork | C | 354 | 41 | 0 | 7.8 |
| Chicken Leg Quarter | A | 354 | 31 | 0 | 6.9 |
| Chicken Thigh | A | 315 | 36 | 0 | 4.9 |
| Turkey | A | 233 | 44 | 0 | 1.8 |
Pork vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Meatballs in Sauce | 215 | 13 / 13 / 12 |
| Rotisserie Chicken | 215 | 25 / 13 / 0 |
| Satay | 226 | 17 / 15 / 7.4 |
| Pork | 236 | 27 / 14 / 0 |
| Ground Beef | 245 | 26 / 15 / 0 |
| Corned Beef | 251 | 18 / 19 / 0.5 |
| Sirloin Steak | 257 | 27 / 16 / 0 |
Pork: head-to-head comparisons
FAQ
How many calories are in 100 g of pork?
100 g of pork has 236 calories, with 27 g protein, 14 g fat and 0 g carbohydrates.
How many calories are in a serving of pork?
A 150 g serving has 354 calories: 41 g protein, 21 g fat and 0 g carbs.
What are the macros of pork?
Per 100 g: 27 g protein, 0 g carbs and 14 g fat. By calories that's about 46% protein, 0% carbs and 54% fat.
How long do you have to walk to burn a serving of pork?
About 1 h 56 min of easy walking or 44 min of cycling for a 70 kg (154 lb) person — that's the 354 calories in a 150 g serving.
What vitamins and minerals are in pork?
Per 100 g, pork is richest in thiamin (0.99 mg, 82% DV), selenium (33 mcg, 61% DV), niacin (5.6 mg, 35% DV) — from USDA FoodData Central record 167821.
How much fiber is in pork?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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