Pork

Q: How many calories in roast whole of pork?

About 2184 calories, with roughly 335.9g of protein. roast whole weighs about 1867g. Use the slider above for any other portion.

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

117

cal per 100 g

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= 65.9 oz

Calories

2184

Protein

335.9g

Carbs

29.3g

Fat

82g

Protein 61% Carbs 5% Fat 34%

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Pork is basically 61% 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 117 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%

Sugar1.57 g—

Saturated fat1.424 g7%

Cholesterol53 mg18%

Sodium1193 mg52%

Potassium316 mg7%

Calcium9 mg1%

Iron0.82 mg5%

Magnesium19 mg5%

Zinc1.82 mg17%

Vitamin C0 mg0%

Vitamin E0.2 mg1%

Vitamin A13 mcg1%

Vitamin D0.7 mcg3%

Vitamin B60.394 mg23%

Vitamin B120.4 mcg17%

Folate1 mcg0%

Niacin5.797 mg36%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

Almost identical calories.

Cal122 Protein19.6 g Fat4.3 g

Pork

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

Cal140 Protein11.6 g Fat10 g

Pork

27 more calories per 100g · +3g fat.

Cal144 Protein18 g Fat7.5 g

Common questions

The stuff people actually ask.

How many calories in roast whole of pork?

About 2184 calories, with roughly 335.9g of protein. roast whole weighs about 1867g. 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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