Fresh Pork

Q: How many calories in 3 oz of fresh pork?

About 169 calories, with roughly 22.5g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

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

199

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.0 oz

Calories

169

Protein

22.5g

Carbs

Fat

8.8g

Protein 53% Carbs 0% Fat 47%

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Fresh Pork: 199 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 199 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 fat3.706 g19%

Cholesterol76 mg25%

Sodium67 mg3%

Potassium439 mg9%

Calcium12 mg1%

Iron0.89 mg5%

Magnesium23 mg5%

Zinc2.41 mg22%

Vitamin C0 mg0%

Vitamin E0.22 mg1%

Vitamin A2 mcg0%

Vitamin D0.5 mcg3%

Vitamin B60.478 mg28%

Vitamin B120.84 mcg35%

Folate0 mcg0%

Niacin7.435 mg46%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

21 fewer calories per 100g · -4g protein.

Cal178 Protein22.6 g Fat9 g

Pork

29 fewer calories per 100g · -3g fat.

Cal170 Protein24.9 g Fat7 g

Pork

32 fewer calories per 100g · -6g protein.

Cal167 Protein20.9 g Fat8.4 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of fresh pork?

About 169 calories, with roughly 22.5g of protein. 3 oz weighs about 85g. 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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