Fresh Pork

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

About 159 calories, with roughly 25.9g 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."

187

cal per 100 g

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= 3.0 oz

Calories

159

Protein

25.9g

Carbs

Fat

5.4g

Protein 68% Carbs 0% Fat 32%

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Fresh Pork is basically 68% 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 187 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%

Saturated fat2.24 g11%

Cholesterol94 mg31%

Sodium65 mg3%

Potassium451 mg10%

Calcium5 mg0%

Iron1.43 mg8%

Magnesium36 mg9%

Zinc2.95 mg27%

Vitamin C1 mg1%

Vitamin A2 mcg0%

Vitamin B60.528 mg31%

Vitamin B121 mcg42%

Folate6 mcg2%

Niacin5.135 mg32%

How it stacks

Compared to its neighbors.

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

Pork

Almost identical calories · -8g protein.

Cal178 Protein22.6 g Fat9 g

Pork

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

Cal170 Protein24.9 g Fat7 g

Pork

20 fewer calories per 100g · -9g 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 159 calories, with roughly 25.9g 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: high protein, low fat, near zero sugar. Hard to argue with.

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