Calories in Ground Pork: Per 100 g, Per Serving & Nutrition Facts
297 kcal (1,243 kJ) per 100 g · P/F/C 26/21/0 g
Serving (100 g) — 297 kcal (1,243 kJ) · Nutri-Score C
Figures are for: Ground pork, cooked
Per 100 g: sugar: low saturated fat: high salt: low fiber: low
Is ground pork healthy?
In moderation. Ground 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: 26 g per serving — 46% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 7.7 g per serving — 39% of the 20 g daily reference intake.
A typical serving is 100 g: 297 kcal, 26 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 September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Ground pork is fattier than ground beef or chicken, and the fat share drives most of its calories. These figures are for cooked ground pork with no added oil; some fat renders out in the pan.
How many calories in ground pork: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 297 kcal | 297 kcal |
| Energy (kilojoules) | 1,243 kJ | 1,243 kJ |
| Protein | 26 g | 26 g |
| Fat | 21 g | 21 g |
| incl. saturated | 7.7 g | 7.7 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 167903, “Pork, fresh, ground, cooked” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 35%fat 65%carbs 0%
Vitamins and minerals in ground pork
Per 100 g, the standouts are selenium — 35 mcg, 64% of the Daily Value; thiamin — 0.71 mg, 59% of the Daily Value (#3 of 29 in our meat & poultry section); zinc — 3.2 mg, 29% of the Daily Value.
| Nutrient | Per 100 g | Serving: 100 g | % DV |
|---|---|---|---|
| Vitamin D | 0.5 mcg | 0.5 mcg | 3% |
| Thiamin (B1) | 0.71 mg | 0.71 mg | 59% |
| Riboflavin (B2) | 0.22 mg | 0.22 mg | 17% |
| Niacin (B3) | 4.2 mg | 4.2 mg | 26% |
| Vitamin B6 | 0.39 mg | 0.39 mg | 23% |
| Vitamin B12 | 0.54 mcg | 0.54 mcg | 23% |
| Potassium | 362 mg | 362 mg | 8% |
| Magnesium | 24 mg | 24 mg | 6% |
| Phosphorus | 226 mg | 226 mg | 18% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Zinc | 3.2 mg | 3.2 mg | 29% |
| Copper | 0.04 mg | 0.04 mg | 5% |
| Selenium | 35 mcg | 35 mcg | 64% |
| Cholesterol | 94 mg | 94 mg | 31% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pork, fresh, ground, cooked” (FDC ID 167903, 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.
Ground Pork calories by weight, 50–300 g
150 g of ground pork has 446 calories and 200 g has 594. 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 | 149 | 13 / 10 / 0 |
| 100 g — typical serving | 297 | 26 / 21 / 0 |
| 150 g | 446 | 39 / 31 / 0 |
| 200 g | 594 | 51 / 42 / 0 |
| 250 g | 743 | 64 / 52 / 0 |
| 300 g | 891 | 77 / 62 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Ground 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 |
|---|---|---|
| Ground chicken, raw | 143 | 17 / 8.1 / 0 |
| Ground turkey, raw | 148 | 20 / 7.7 / 0 |
| Ground turkey, browned | 185 | 25 / 9.5 / 0 |
| Ground beef, browned | 245 | 26 / 15 / 0 |
| Ground beef, raw | 254 | 17 / 20 / 0 |
| Pork and beef mince, raw | 263 | 16 / 22 / 0 |
| Ground pork, raw | 290 | 15 / 26 / 0 |
| Ground pork, cooked | 297 | 26 / 21 / 0 |
How much movement is one serving?
A 100 g serving is 297 kcal — roughly 1 h 37 min of easy walking or 37 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.
Ground Pork: swaps and alternatives
Ground pork has a lot of saturated fat (7.7 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 ground pork with
A serving of ground 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 ground 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 100 g, a typical serving of ground pork.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Ground Pork | C | 297 | 26 | 0 | 7.7 |
| Rotisserie Chicken | B | 215 | 25 | 0 | 3.6 |
Ground Pork vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hot Dog Sausages | 266 | 11 / 24 / 2 |
| Lamb | 268 | 22 / 20 / 0 |
| Beef Steak | 271 | 26 / 18 / 0 |
| Chicken Nuggets | 296 | 15 / 19 / 17 |
| Chorizo | 296 | 14 / 25 / 3.8 |
| Ground Pork | 297 | 26 / 21 / 0 |
| Italian Sausage | 324 | 18 / 26 / 1.9 |
FAQ
How many calories are in 100 g of ground pork?
100 g of ground pork has 297 calories, with 26 g protein, 21 g fat and 0 g carbohydrates.
How many calories are in a serving of ground pork?
A 100 g serving has 297 calories: 26 g protein, 21 g fat and 0 g carbs.
What are the macros of ground pork?
Per 100 g: 26 g protein, 0 g carbs and 21 g fat. By calories that's about 35% protein, 0% carbs and 65% fat.
How long do you have to walk to burn a serving of ground pork?
About 1 h 37 min of easy walking or 37 min of cycling for a 70 kg (154 lb) person — that's the 297 calories in a 100 g serving.
What vitamins and minerals are in ground pork?
Per 100 g, ground pork is richest in selenium (35 mcg, 64% DV), thiamin (0.71 mg, 59% DV), zinc (3.2 mg, 29% DV) — from USDA FoodData Central record 167903.
How much fiber is in ground pork?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in ground pork change with the type and cooking method?
Per 100 g it ranges from 143 kcal (ground chicken, raw) to 297 kcal (ground pork, cooked).