Pork

Q: How many calories in 3 oz of pork?

About 91 calories, with roughly 15.2g 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."

107

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

Protein

15.2g

Carbs

1.1g

Fat

2.9g

Protein 67% Carbs 5% Fat 28%

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Pork is basically 67% 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 107 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%

Sugar0.97 g—

Saturated fat1.105 g6%

Cholesterol58 mg19%

Sodium1070 mg47%

Potassium221 mg5%

Calcium10 mg1%

Iron0.67 mg4%

Magnesium18 mg4%

Zinc1.65 mg15%

Vitamin C0 mg0%

Vitamin E0.18 mg1%

Vitamin A10 mcg1%

Vitamin B60.247 mg15%

Vitamin B120.58 mcg24%

Folate2 mcg1%

Niacin4.09 mg26%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

15 more calories per 100g.

Cal122 Protein19.6 g Fat4.3 g

Pork

33 more calories per 100g · -6g protein.

Cal140 Protein11.6 g Fat10 g

Pork

37 more calories per 100g · +4g fat.

Cal144 Protein18 g Fat7.5 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of pork?

About 91 calories, with roughly 15.2g 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 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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