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Fresh Pork

Pork, fresh, variety meats and by-products, mechanically separated, raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories304
% Daily Value
  • Total Fat 26,54 g34%
  • Saturated Fat 9,82 g49%
  • Trans Fat —
  • Cholesterol 77 mg26%
  • Sodium 50 mg2%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber 0 g0%
  • Total Sugars —
  • Protein 15,03 g30%
  • Vitamin D —
  • Calcium 315 mg24%
  • Iron 4,25 mg24%
  • Potassium 298 mg6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Pork, fresh, raw contains 304 kcal calories, 15,03g protein, and 32,9µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

299kcal
  • Protein20%(60 kcal)
  • Carbs0%(0 kcal)
  • Fat80%(239 kcal)

Nutrient density

52/ 100

Meets ≥10% Daily Value for 16 of 26 nutrients

High nutrient density

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Category: Pork Products

Low carbKeto-friendlyLow sodiumHigh calciumHigh ironPaleo-friendlyGluten-free
Potassium : Sodium ratio6.0 : 1
favorable
  • Fresh Pork has a potassium-to-sodium ratio of 6:1, which is considered favorable for blood-pressure support.
  • Fresh Pork contains more calcium per 100 g than whole cow’s milk — 315 mg vs 113 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

304 kcal15%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

15,03 g30%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

26,54 g34%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

50 mg2%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

298 mg6%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

315 mg24%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

16 mg4%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

200 mg16%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

4,25 mg24%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

2,44 mg22%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,08 mg9%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,01 mg0%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

32,9 µg60%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

9,82 g49%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

12,26 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

2,44 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

77 mg26%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

3 µg0%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

3 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0,7 mg1%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,7 mg58%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,2 mg15%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

3,17 mg20%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,59 mg12%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,37 mg22%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

3 µg1%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0,58 µg24%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine1,18 g—
Leucine1,1 g—
Isoleucine0,69 g—
Valine0,91 g—
Threonine0,62 g—
Methionine0,31 g—
Phenylalanine0,65 g—
Tryptophan0,2 g—
Histidine0,54 g—
Arginine1,07 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

56,87 g—

Compare 200 USDA variants

Variants of Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw16781021118,2014,8
Pork, fresh, backfat, raw1678118122,9088,7
Pork, fresh, belly, raw1678125189,3053
Pork, fresh, separable fat, raw1678136329,3065,7
Pork, fresh, leg (ham), rump half, separable lean and fat, raw16781418220,3010,6
Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted16781520927010,3
Pork, fresh, leg (ham), rump half, separable lean only, raw (Includes foods for USDA's Food Distribution Program)16781612021,802,9
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted16781716528,904,6
Pork, fresh, loin, whole, separable lean and fat, raw16781819819,7012,6
Pork, fresh, loin, whole, separable lean and fat, cooked, braised16781923927,2013,6
Pork, fresh, loin, whole, separable lean and fat, cooked, broiled16782024227,3013,9
Pork, fresh, loin, whole, separable lean and fat, cooked, roasted16782124827,1014,7
Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw16782219419,6012,3
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised16782325526,5015,7
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled16782423123,7014,4
Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted16782525424,3016,7
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised16782624228,2013,5
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled16782720925,6011,1
Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, cooked, roasted16782823127012,8
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, raw1678291272203,7
Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, braised16783026126,7016,3
Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled16783122224,4013
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted16783224827014,7
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw16783313621,804,8
Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised16783423428,8012,3
Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled16783522227011,8
Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted16783623026,6012,9
Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw16783712921,704
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised1678381953106,9
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw16783915521,606,9
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised16784020029,208,3
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled16784119626,609,1
Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted16784219226,508,8
Pork, fresh, shoulder, whole, separable lean and fat, raw16784323617,2018
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted16784429223,3021,4
Pork, fresh, shoulder, whole, separable lean only, raw16784514819,607,1
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted16784623025,3013,5
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised16784719426,808,9
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted16784822826,7012,6
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw16784918617,4012,4
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised16785026725,1017,7
Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled16785125925,6016,6
Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted16785223224,2014,3
Pork, fresh, spareribs, separable lean and fat, raw16785327715,5023,4
Pork, fresh, spareribs, separable lean and fat, cooked, braised16785439729,1030,3
Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked16785520127,509,2
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered16785623312,5020,3
Pork, fresh, variety meats and by-products, ears, frozen, raw16785723422,50,615,1
Pork, fresh, variety meats and by-products, ears, frozen, cooked, simmered167858166160,210,8
Pork, fresh, variety meats and by-products, feet, raw16785921223,2012,6
Pork, fresh, variety meats and by-products, kidneys, cooked, braised16786015125,404,7
Pork, fresh, variety meats and by-products, leaf fat, raw1678618571,8094,2
Pork, fresh, variety meats and by-products, liver, raw16786213421,42,53,7
Pork, fresh, variety meats and by-products, liver, cooked, braised167863165263,84,4
Pork, fresh, variety meats and by-products, lungs, raw1678648514,102,7
Pork, fresh, variety meats and by-products, spleen, raw16786510017,902,6
Pork, fresh, variety meats and by-products, spleen, cooked, braised16786614928,203,2
Pork, fresh, variety meats and by-products, stomach, raw16786715916,9010,1
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried16786822226,4012,1
Pork, fresh, variety meats and by-products, tail, cooked, simmered16788139617035,8
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried16788219529,607,7
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried16788321128,809,7
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried16788425625016,6
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried16788719629,407,9
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw16788821619015
Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean and fat, raw16788921119,9014
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised16789025526,3015,8
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled16789126027,6015,8
Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried16789227325,8018,1
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried16789322427,7011,8
Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted16789421428,8010,1
Pork, fresh, loin, country-style ribs, separable lean and fat, raw16789518919,3011,8
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised16789627326,5017,7
Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted16789735921,8029,5
Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised16789817128,405,5
Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled16789917028,205,5
Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted16790019229,607,3
Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw16790112122,802,6
Pork, fresh, ground, raw16790226316,9021,2
Pork, fresh, ground, cooked16790329725,7020,8
Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled16790420129,908,1
Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted1679051472604
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked16790623526,1013,7
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw16790714421,205,9
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked16790821129,509,4
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled1679121692905
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, pan-broiled16791319028,407,7
Pork, fresh, composite of separable fat, with added solution, cooked16821858510,10,360,4
Pork, fresh, carcass, separable lean and fat, raw16821937613,9035,1
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw16822013421,204,9
Pork, fresh, separable fat, cooked1682216267,1066,1
Pork, fresh, leg (ham), whole, separable lean and fat, raw16822224517,4018,9
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted16822327326,8017,6
Pork, fresh, leg (ham), whole, separable lean only, raw16822413620,505,4
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted16822521129,409,4
Pork, fresh, leg (ham), shank half, separable lean and fat, raw16822619319,9012
Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted16822723226013,4
Pork, fresh, leg (ham), shank half, separable lean only, raw16822811921,703
Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted16822917528,705,8
Pork, fresh, loin, whole, separable lean only, raw16823014321,405,7
Pork, fresh, loin, whole, separable lean only, cooked, braised16823120428,609,1
Pork, fresh, loin, whole, separable lean only, cooked, broiled16823221028,609,8
Pork, fresh, loin, whole, separable lean only, cooked, roasted16823320928,609,6
Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw16823414321,205,8
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised16823522228011,3
Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, broiled1682361932509,6
Pork, fresh, loin, blade (roasts), bone-in, separable lean only, cooked, roasted16823721725,7011,9
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw16823817020,709
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised16823920030,207,9
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled16824018026,807,3
Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted16824119428,608
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw16824218620,3011
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised1682432082909,3
Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, broiled16824418625,808,4
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted16824520628,809,2
Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw16824616820,509
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled16824717429,305,5
Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted16824820427,809,4
Pork, fresh, loin, tenderloin, separable lean only, raw1682491092102,2
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted16825014326,203,5
Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw16825112722,403,4
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised16825217030,504,3
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled16825317327,606,1
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted16825417327,206,3
Pork, fresh, shoulder, arm picnic, separable lean and fat, raw16825519318,7012,5
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised16825623524,9014,3
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted16825731723,5024
Pork, fresh, shoulder, arm picnic, separable lean only, raw16825812020,303,8
Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted16825926923,1018,9
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw16826013218,705,7
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised16826123326,6013,2
Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled16826222726,7012,5
Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw16826312323,803,1
Pork, fresh, variety meats and by-products, brain, raw16826412710,309,2
Pork, fresh, variety meats and by-products, brain, cooked, braised16826513812,109,5
Pork, fresh, variety meats and by-products, chitterlings, raw1682661827,6016,6
Pork, fresh, variety meats and by-products, heart, raw16826711817,31,34,4
Pork, fresh, variety meats and by-products, heart, cooked, braised16826814823,60,45,1
Pork, fresh, variety meats and by-products, jowl, raw1682696556,4069,6
Pork, fresh, variety meats and by-products, kidneys, raw16827010016,503,3
Pork, fresh, variety meats and by-products, lungs, cooked, braised1682719916,603,1
Pork, fresh, variety meats and by-products, mechanically separated, rawcurrent16827230415026,5
Pork, fresh, variety meats and by-products, pancreas, raw16827319918,6013,2
Pork, fresh, variety meats and by-products, pancreas, cooked, braised16827421928,5010,8
Pork, fresh, variety meats and by-products, tongue, raw16827522516,3017,2
Pork, fresh, variety meats and by-products, tongue, cooked, braised16827627124,1018,6
Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled1682851623004,7
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw16828620121,1013
Pork, fresh, variety meats and by-products, feet, cooked, simmered16829023821,9016,1
Pork, fresh, variety meats and by-products, tail, raw16829137817,8033,5
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried16829223827,6013,3
Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried16829325626,8015,7
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried16829417230,504,6
Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked16829723826,4013,9
Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled16829822926,7013,6
Pork, fresh, backribs, separable lean and fat, raw16829922419,1016,3
Pork, fresh, backribs, separable lean and fat, cooked, roasted16830029223021,5
Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, cooked, roasted16830125227015,2
Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw16830215221,806,5
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised16830321128010,1
Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled16830421629,5010,1
Pork, fresh, loin, country-style ribs, separable lean only, raw16830514020,805,6
Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised16830624727,7014,3
Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted16830722729,2011,4
Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw16830813322,504,1
Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised16830916328,804,5
Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled16831016128,604,4
Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted16831117830,405,3
Pork, fresh, loin, tenderloin, separable lean and fat, raw16831212020,703,5
Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled16831318730,406,3
Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw16831416621,308,3
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, raw16831513222,404,1
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw16831617720,1010,1
Pork, fresh, variety meats and by-products, stomach, cooked, simmered16832315721,40,17,3
Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw16836110620,402,1
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised16836222727,6012,1
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw16836312218,30,25,4
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled16836417029,705,7
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw16836516917,20,211,1
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised16836626325,8016,9
Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled16837821627,8011,7
Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted16837921929,2011,4
Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled16838020224,70,811,1
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw16838115720,50,87,9
Pork, fresh, spareribs, separable lean and fat, cooked, roasted16917836120,9030,9
Pork, fresh, composite of separable fat, with added solution, raw1691795089,3052,3
Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted16918011621,60,33,2
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw16918111721,10,23,5
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, raw16918217119,5010,3
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled16918319828,309,4
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw16918411420,203,1
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted16918512121,50,33,7
Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw16919412321,40,83,8
Pork, fresh, loin, blade (roasts), boneless, separable lean only, cooked, roasted16919517527,607,1
Pork, fresh, loin, blade (chops), boneless, separable lean only, boneless, cooked, broiled16919616926,10,96,7
Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, broiled16919721627,8011,7
Pork, fresh, loin, blade (roasts), boneless, separable lean and fat, cooked, roasted16919819926,5010,3
Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, broiled16919924726,3015,7
Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, broiled16920026025,6017,6
Pork, fresh, loin, country-style ribs, separable lean and fat, boneless, cooked, roasted16920127026,4018,3

Fatty acid profile

Breakdown of fats per 100 grams

24,5 g
  • Saturated40%(9,82 g)
  • Monounsaturated50%(12,26 g)
  • Polyunsaturated10%(2,44 g)

Household serving sizes

g
oz
28 g
lb
454 g

Frequently asked questions about Fresh Pork

How many calories in Fresh Pork?

Fresh Pork contains 304 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Fresh Pork?

Fresh Pork contains 77 mg cholesterol and 50 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Fresh Pork?

Per 100 grams, Fresh Pork contains 15.03 g protein, 0 g carbohydrates, and 26.54 g total fat.

Is Fresh Pork good for keto or low-carb?

Yes — Fresh Pork has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Fresh Pork nutrition data come from?

Nutrition data for Fresh Pork is sourced from USDA FoodData Central (FDC ID 168272). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168272/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Fresh Pork

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Fresh Pork.

3 meal ideas using Fresh Pork

Starter templates matched to Fresh Pork's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with fresh Pork

    Use fresh Pork alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around fresh Pork

    A big leafy salad with fresh Pork, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with fresh Pork

    Roast fresh Pork with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 168272), accessed 2019-04-01.

Published: 2019-04-01

More foods in Pork Products

Use Fresh Pork in your next meal plan

Melio can build a complete week of meals around Fresh Pork (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Fresh Pork: 315 mg Calcium, 4.3 mg Iron per 100g + recipes | План харчування