Fresh Pork

Q: How many calories in rack of fresh pork?

About 495 calories, with roughly 30g of protein. rack weighs about 138g. Use the slider above for any other portion.

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

359

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.9 oz

Calories

495

Protein

30g

Carbs

Fat

40.7g

Protein 25% Carbs 0% Fat 75%

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Fresh Pork is 75% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 359 cal. Adjust down for lighter, up for heavier.

Walking

103

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 fat10.689 g53%

Cholesterol91 mg30%

Sodium52 mg2%

Potassium322 mg7%

Calcium25 mg2%

Iron1 mg6%

Magnesium22 mg5%

Zinc2.2 mg20%

Vitamin C0.3 mg0%

Vitamin E0 mg0%

Vitamin A2 mcg0%

Vitamin D1.8 mcg9%

Vitamin B60.419 mg25%

Vitamin B120.76 mcg32%

Folate4 mcg1%

Niacin4.196 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

44 fewer calories per 100g · -9g protein.

Cal315 Protein12.8 g Fat28.2 g

Pork

79 fewer calories per 100g · -8g fat.

Cal280 Protein20.4 g Fat21.4 g

Pork

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

Cal246 Protein18.5 g Fat18.5 g

Common questions

The stuff people actually ask.

How many calories in rack of fresh pork?

About 495 calories, with roughly 30g of protein. rack weighs about 138g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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