Pork: Calories, Nutrition & Healthier Swaps

Pork loin and tenderloin are fairly lean cuts, and pork is rich in vitamin B1 (thiamine). Fat varies a lot by cut.

Pork nutrition facts per 100 g and per serving

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.

Pork: nutrition highlights

A serving (serving, 150 g) provides 41 g of protein — about 72% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, pork gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 5.2 g per 100 g, against a daily reference of about 20 g.

How much movement is one serving?

One serving (serving, 150 g) 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.

Healthier swaps for Pork

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Chicken breast, raw — 310 g, 350 kcal: −6.3 g saturated fat, +33 g protein.
• Chicken Breast — 260 g, 356 kcal: −6.5 g saturated fat, +35 g protein.
• Grilled turkey breast — 260 g, 351 kcal: −6.5 g saturated fat, +35 g protein.
• Pork tenderloin, raw — 250 g, 355 kcal: −1.6 g saturated fat, −0.4 g salt.