Calories in Pork Ribs: Per 100 g, Per Serving & Nutrition Facts
397 kcal (1,661 kJ) per 100 g · P/F/C 29/30/0 g
Serving (200 g) — 794 kcal (3,322 kJ) · Nutri-Score D
Figures are for: Pork spareribs, braised
Per 100 g: sugar: low saturated fat: high salt: low fiber: low
Are pork ribs healthy?
Only in small amounts, and not every day. Pork ribs get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 58 g per serving — 104% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 22 g per serving — 110% of the 20 g daily reference intake.
- Calorie-dense: 397 kcal per 100 g — a 200 g serving is already 794 kcal.
A typical serving is 200 g: 794 kcal, 58 g protein, 61 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.
Spareribs are a fatty cut — braised, they carry about 30 g of fat per 100 g of meat. Figures are for the edible part, without bones.
How many calories in pork ribs: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 397 kcal | 794 kcal |
| Energy (kilojoules) | 1,661 kJ | 3,322 kJ |
| Protein | 29 g | 58 g |
| Fat | 30 g | 61 g |
| incl. saturated | 11 g | 22 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.5 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 167854, “Pork, fresh, spareribs, separable lean and fat, cooked, braised” — 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 30%fat 70%carbs 0%
Vitamins and minerals in pork ribs
Per 100 g, the standouts are selenium — 37 mcg, 68% of the Daily Value; vitamin B12 — 1.1 mcg, 45% of the Daily Value; zinc — 4.6 mg, 42% of the Daily Value.
| Nutrient | Per 100 g | Serving: 200 g | % DV |
|---|---|---|---|
| Vitamin D | 2.6 mcg | 5.2 mcg | 26% |
| Vitamin E | 0.34 mg | 0.68 mg | 5% |
| Thiamin (B1) | 0.41 mg | 0.82 mg | 68% |
| Riboflavin (B2) | 0.38 mg | 0.76 mg | 59% |
| Niacin (B3) | 5.5 mg | 11 mg | 69% |
| Vitamin B6 | 0.35 mg | 0.7 mg | 41% |
| Vitamin B12 | 1.1 mcg | 2.2 mcg | 90% |
| Potassium | 320 mg | 640 mg | 14% |
| Calcium | 47 mg | 94 mg | 7% |
| Magnesium | 24 mg | 48 mg | 11% |
| Phosphorus | 261 mg | 522 mg | 42% |
| Iron | 1.9 mg | 3.7 mg | 21% |
| Zinc | 4.6 mg | 9.2 mg | 84% |
| Copper | 0.14 mg | 0.28 mg | 32% |
| Selenium | 37 mcg | 75 mcg | 136% |
| Cholesterol | 121 mg | 242 mg | 81% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pork, fresh, spareribs, separable lean and fat, cooked, braised” (FDC ID 167854, 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 Ribs calories by weight, 50–300 g
150 g of pork ribs has 596 calories and 200 g has 794. 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 | 199 | 15 / 15 / 0 |
| 100 g | 397 | 29 / 30 / 0 |
| 150 g | 596 | 44 / 45 / 0 |
| 200 g — typical serving | 794 | 58 / 61 / 0 |
| 250 g | 993 | 73 / 76 / 0 |
| 300 g | 1191 | 87 / 91 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Pork Ribs: 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 |
|---|---|---|
| Roasted pork ribs | 361 | 24 / 29 / 1 |
| Pork spareribs, braised | 397 | 29 / 30 / 0 |
How much movement is one serving?
A 200 g serving is 794 kcal — roughly 4 h 19 min of easy walking or 1 h 40 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 Ribs: swaps and alternatives
Pork ribs have a lot of saturated fat (11 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 ribs with
A serving of pork ribs 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 ribs
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 200 g, a typical serving of pork ribs.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Pork Ribs | D | 794 | 58 | 0 | 22 |
| Ground Pork | C | 594 | 51 | 0 | 15 |
| Sirloin Steak | C | 514 | 54 | 0 | 12 |
| Ground Beef | C | 490 | 52 | 0 | 12 |
Pork Ribs vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken Nuggets | 296 | 15 / 19 / 17 |
| Chorizo | 296 | 14 / 25 / 3.8 |
| Italian Sausage | 324 | 18 / 26 / 1.9 |
| Bratwurst | 333 | 14 / 29 / 2.9 |
| Fried Pork | 340 | 22 / 28 / 0 |
| Turkey Bacon | 368 | 30 / 26 / 4.2 |
| Pork Ribs | 397 | 29 / 30 / 0 |
FAQ
How many calories are in 100 g of pork ribs?
100 g of pork ribs has 397 calories, with 29 g protein, 30 g fat and 0 g carbohydrates.
How many calories are in a serving of pork ribs?
A 200 g serving has 794 calories: 58 g protein, 61 g fat and 0 g carbs.
What are the macros of pork ribs?
Per 100 g: 29 g protein, 0 g carbs and 30 g fat. By calories that's about 30% protein, 0% carbs and 70% fat.
How long do you have to walk to burn a serving of pork ribs?
About 4 h 19 min of easy walking or 1 h 40 min of cycling for a 70 kg (154 lb) person — that's the 794 calories in a 200 g serving.
What vitamins and minerals are in pork ribs?
Per 100 g, pork ribs are richest in selenium (37 mcg, 68% DV), vitamin B12 (1.1 mcg, 45% DV), zinc (4.6 mg, 42% DV) — from USDA FoodData Central record 167854.
How much fiber is in pork ribs?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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