Fresh Pork

Q: How many calories in piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) of fresh pork?

About 613 calories, with roughly 68g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 261g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

235

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 9.2 oz

Calories

613

Protein

68g

Carbs

Fat

35.7g

Protein 46% Carbs 0% Fat 54%

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Fresh Pork: 235 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 235 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat4.703 g24%

Cholesterol83 mg28%

Sodium55 mg2%

Potassium345 mg7%

Calcium20 mg2%

Iron0.93 mg5%

Magnesium24 mg6%

Zinc2.56 mg23%

Vitamin C0.1 mg0%

Vitamin E0.12 mg1%

Vitamin A2 mcg0%

Vitamin D0.9 mcg5%

Vitamin B60.561 mg33%

Vitamin B120.68 mcg28%

Folate2 mcg1%

Niacin6.368 mg40%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Pork

11 more calories per 100g · -8g protein.

Cal246 Protein18.5 g Fat18.5 g

Pork

45 more calories per 100g · -6g protein.

Cal280 Protein20.4 g Fat21.4 g

Pork

57 fewer calories per 100g · -3g protein.

Cal178 Protein22.6 g Fat9 g

Common questions

The stuff people actually ask.

How many calories in piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) of fresh pork?

About 613 calories, with roughly 68g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 261g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is fresh pork actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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