Fresh Pork

Q: How many calories in 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) of fresh pork?

About 173 calories, with roughly 23.6g of protein. 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) weighs about 85g. Use the slider above for any other portion.

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

204

cal per 100 g

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= 3.0 oz

Calories

173

Protein

23.6g

Carbs

Fat

Protein 57% Carbs 0% Fat 43%

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Fresh Pork is basically 57% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 204 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 fat2.871 g14%

Cholesterol89 mg30%

Sodium59 mg3%

Potassium352 mg7%

Calcium13 mg1%

Iron0.96 mg5%

Magnesium26 mg6%

Zinc2.62 mg24%

Vitamin C0 mg0%

Vitamin E0.1 mg1%

Vitamin A0 mcg0%

Vitamin D0.7 mcg3%

Vitamin B60.785 mg46%

Vitamin B120.61 mcg25%

Folate0 mcg0%

Niacin8.165 mg51%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

26 fewer calories per 100g · -5g protein.

Cal178 Protein22.6 g Fat9 g

Pork

34 fewer calories per 100g.

Cal170 Protein24.9 g Fat7 g

Pork

37 fewer calories per 100g · -7g protein.

Cal167 Protein20.9 g Fat8.4 g

Common questions

The stuff people actually ask.

How many calories in 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) of fresh pork?

About 173 calories, with roughly 23.6g of protein. 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) 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: high protein, low fat, near zero sugar. Hard to argue with.

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