Pork

Q: How many calories in 3 oz of pork?

About 139 calories, with roughly 13.4g 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."

164

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

139

Protein

13.4g

Carbs

0.9g

Fat

9.2g

Protein 38% Carbs 3% Fat 59%

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Pork is 59% 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 164 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%

Sugar1.1 g—

Saturated fat3.554 g18%

Cholesterol55 mg18%

Sodium1011 mg44%

Potassium213 mg5%

Calcium8 mg1%

Iron0.98 mg5%

Magnesium16 mg4%

Zinc1.74 mg16%

Vitamin C0 mg0%

Vitamin E0.29 mg2%

Vitamin A9 mcg1%

Vitamin B60.277 mg16%

Vitamin B120.38 mcg16%

Folate1 mcg0%

Niacin4.352 mg27%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Pork

Almost identical calories · +5g protein.

Cal167 Protein20.9 g Fat8.4 g

Pork

Almost identical calories · +9g protein.

Cal170 Protein24.9 g Fat7 g

Pork

14 more calories per 100g · +7g protein.

Cal178 Protein22.6 g Fat9 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of pork?

About 139 calories, with roughly 13.4g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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