Fresh Pork

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

About 703 calories, with roughly 51.4g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 177g. Use the slider above for any other portion.

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

397

cal per 100 g

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= 6.2 oz

Calories

703

Protein

51.4g

Carbs

Fat

53.6g

Protein 30% Carbs 0% Fat 70%

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Fresh Pork is 70% 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 397 cal. Adjust down for lighter, up for heavier.

Walking

113

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 fat11.12 g56%

Cholesterol121 mg40%

Sodium93 mg4%

Potassium320 mg7%

Calcium47 mg4%

Iron1.85 mg10%

Magnesium24 mg6%

Zinc4.6 mg42%

Vitamin C0 mg0%

Vitamin E0.34 mg2%

Vitamin A3 mcg0%

Vitamin D2.6 mcg13%

Vitamin B60.35 mg21%

Vitamin B121.08 mcg45%

Folate4 mcg1%

Niacin5.475 mg34%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

82 fewer calories per 100g · -16g protein.

Cal315 Protein12.8 g Fat28.2 g

Pork

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

Cal280 Protein20.4 g Fat21.4 g

Pork

144 more calories per 100g · +8g protein.

Cal541 Protein37 g Fat41.8 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 703 calories, with roughly 51.4g of protein. piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) weighs about 177g. 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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