1 serving (85 grams) contains 163 calories, 23.0 grams of protein, 7.4 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
259.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 104.0 mg | 34% | |
| Sodium | 469.8 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 36.6 g | 73% | |
| Vitamin D | 37.8 mcg | 188% | |
| Calcium | 13.5 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 542.7 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pork
Pork is the culinary term for meat derived from domesticated pigs and is a staple in cuisines worldwide, including Chinese, American, and European. It is a rich source of protein and essential vitamins and minerals, making it a popular choice for diverse dishes. A 3-ounce (85g) serving of cooked pork provides approximately 192 calories, 27.1 grams of protein, and 8.67 grams of fat. Notable nutrients include vitamin D (28 IU), iron, and B vitamins, particularly thiamine, which is more abundant in pork than other meats. Its nutrient density makes it an energy-efficient, protein-packed option, especially for those seeking to build or maintain muscle mass. Pork can be prepared in numerous ways, from roasting to grilling, and its nutritional value can vary by cut and cooking method. Leaner cuts like pork tenderloin are healthier options, lower in fat compared to other portions like bacon or ribs.
Health Benefits
- High-quality protein: Pork provides 27.1 grams of protein per 3-ounce serving, supporting muscle repair and growth.
- Rich in thiamine (vitamin B1): Pork is an excellent source of thiamine, essential for energy metabolism and nervous system health.
- Vitamin D content: With 28 IU of vitamin D per serving, pork supports bone health and immune function.
- Iron for oxygen transport: It supplies 0.79 mg of iron, promoting red blood cell formation and preventing fatigue.
- Essential minerals: Pork contains selenium, crucial for thyroid function and antioxidant defense.
Dietary Considerations
Selection and Storage
Store raw pork in the refrigerator at 40°F (4°C) or below and consume within 3-5 days, or freeze it for longer storage. Always cook pork to an internal temperature of 145°F (63°C) for safe consumption.
Common Questions About Pork Nutrition
Is pork a good source of protein?
Yes, pork is an excellent source of protein. A 100-gram serving of cooked pork provides approximately 27.1 grams of protein, making it a great option for muscle building and repair.
Can I eat pork on a keto diet?
Yes, pork is suitable for a keto diet as it contains 0 grams of carbohydrates and provides healthy fats (8.67 grams per 100 grams). Its high protein content also makes it ideal for keto-friendly meal planning.
What are the health benefits and concerns of eating pork?
Pork is rich in high-quality protein, B vitamins (especially B1, B3, and B12), and essential minerals like zinc and selenium, which benefit muscle health and immune function. However, it can be high in sodium (348 mg per 100 grams) and saturated fat, so moderate consumption is advised, especially for those with heart health concerns.
What is a recommended serving size for pork?
A recommended serving size of pork is around 3-4 ounces (85-113 grams), which provides about 190-220 calories and 23-30 grams of protein. This portion size helps balance nutrients without excessive calorie or fat intake.
How does pork compare to chicken or beef nutritionally?
Pork generally has more fat than chicken but less than some cuts of beef. For example, pork provides 192 calories and 8.67 grams of fat per 100 grams, compared to skinless chicken breast with 165 calories and 3.6 grams of fat, or lean beef with 250 calories and 15 grams of fat. Pork also contains higher amounts of certain B vitamins compared to chicken.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pork DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- 2020-2025 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses dietary guidelines for protein foods, including lean pork, as part of a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
