Calories in Pork: Nutritional facts (Carbs, Fiber, Protein, Fat) for Pork Types

According to the USDA, a 100g serving of frozen ground pork contains 221 calories.

A 1kg serving of USDA frozen ground pork contains 2210 calories.

According to Nutritionix, a medium pork rib (35g) contains 126 calories.

One pork chop without refuse (157g) contains 328 calories.

The health benefits of pork are listed below:

• Supports Muscle Retention: Pork is a high-quality protein source that aids in maintaining muscle mass and preventing degeneration. Aging and inadequate protein intake elevate the risk of sarcopenia, a condition characterized by severe muscle loss, as demonstrated in a 2008 study titled “Role of Dietary Protein in the Sarcopenia of Aging,” led by Douglas Paddon-Jones et al., and published in the National Library of Medicine.
• Enhances Exercise Performance: Pork enhances muscle function and performance due to its high-quality protein and nutrients such as taurine, creatine, and beta-alanine. Beta-alanine, as discussed in the study “Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance” by Craig Sale, Bryan Saunders, and Roger C. Harris in 2010, boosts carnosine levels, thereby reducing fatigue and improving performance. Vegan or vegetarian diets have been shown to lower carnosine levels, as indicated in the study by Inge Everaert et al., “Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans,” while a high intake of beta-alanine results in an increase in carnosine levels.
• Boosts Brain and Spinal Cord Development: Pork is a good source of choline, which is essential for brain and spinal cord development in babies during pregnancy. Many prenatal vitamins lack choline, and pregnant individuals often do not get enough. According to the US Department of Health and Human Services and U.S. Department of Agriculture, a 3-ounce serving of pork helps meet the daily choline requirement for both mother and baby. Pork also contains B vitamins such as thiamin, niacin, vitamin B6, and vitamin B12, which are crucial for building the placenta and supporting energy production for fetal development as stated by The American College of Obstetricians and Gynecologists.

Pork is considered healthy when consumed in moderation but there are drawbacks to consider, as shown below:

• Risk of Infection: Eating undercooked pork increases the risk of infection from pork tapeworm, Trichinella roundworms, and Toxoplasma gondii. Pork tapeworm, which can reach lengths of 6.5 to 10 feet (2–3 meters), causes cysticercosis, a significant risk factor for epilepsy, as reviewed by Oscar H. Del Brutto in the 2012 study Neurocysticercosis. Trichinella infection leads to trichinosis, a potentially severe condition, as analyzed in the 2011 study Worldwide Occurrence and Impact of Human Trichinellosis, 1986–2009 by K. Darwin Murrell and Edoardo Pozio. Toxoplasma gondii poses risks to individuals with weakened immune systems and unborn children, as concluded in the 2008 study Respective Roles of Acquired and Congenital Infections in Presumed Ocular Toxoplasmosis by Emmanuelle Delair et al., published in the National Library of Medicine. Pork should be thoroughly cooked to prevent infection.
• Risk of Hepatitis: Pork liver serves as a primary source of hepatitis E in developed nations, affecting approximately 20 million individuals annually. Severe cases may result in acute liver failure, with pregnant women experiencing a mortality rate of up to 25% if infected during the third trimester, as reported in Hepatitis Viruses: Mother-to-Child Transmission by Ranger-Rogez, Alain, and Denis (2002). The virus has been associated with the development of heart disease, pancreatitis, and neurological disorders. Immunocompromised individuals are at a higher risk, as discussed by Kamar, Rostaing, and Izopet in Hepatitis E Virus Infection in Immunosuppressed Patients: Natural History and Therapy in 2013.

Yes, pork can contribute to a healthy diet when eaten in moderation and cooked properly because it provides a rich source of protein, healthy fats, and essential vitamins and minerals. Pork is a complete protein source, containing 26% protein by fresh weight and up to 89% when dry. Pork contains 10-16% fat, with a balance of saturated and unsaturated fats, and is slightly richer in unsaturated fats compared to beef or lamb, as noted in the “Canada-Wide Survey of the Nutritional Composition of Six Retail Pork Cuts” by Cormier et al. published in Science Direct. Pork is also rich in several vitamins and minerals, including thiamine, selenium, zinc, vitamin B12, vitamin B6, niacin, phosphorus, and iron, which are crucial for supporting immune health, metabolism, red blood cell formation, and brain function.

No, pork is not bad when eaten in moderation and cooked properly. However, excessive consumption of processed pork products like bacon or sausages can increase the risk of heart disease due to high levels of sodium, fat, and preservatives. Consuming too much red meat, including pork, has been linked to an increased risk of certain cancers, particularly colorectal cancer. Choosing lean cuts of pork and avoiding overconsumption of processed meats can help reduce potential health risks.

According to the National Health Service (NHS), the recommended daily portion of pork is 70g, which is equivalent to one lamb chop or two thin slices of roast beef. Exceeding this amount can be managed by making small dietary changes, such as having red meat just once or twice a week and replacing processed meats with alternatives like turkey or vegetarian mince.                

The Dietary guidelines for Americans suggest a maximum of 455g of cooked lean red meat (600–700g raw weight) per week to fulfill iron and zinc requirements. This is equivalent to one small portion (65g cooked/100g raw) per day or a larger portion (130g cooked/200g raw) every other day.

The calories in pork change based on preparation and processing. Cured pork has the lowest at approximately 121 calories per serving. Fresh pork follows with around 127 calories. Organic pork contains about 170 calories, slightly higher due to natural feeding methods. Processed pork, including sausages and deli meats, has about 259 calories because of added fats and preservatives. Smoked pork has the highest at approximately 286 calories, as smoking removes moisture and concentrates calories.

Pork's origin dates back 40 million years with wild pig-like animals in Europe and Asia. Pigs were domesticated in China in 4900 B.C., and by 1500 B.C., pigs were raised in Europe. Christopher Columbus introduced pigs to Cuba in 1493, and Hernando de Soto brought them to Florida in 1539, growing a herd to 700. Pig production spread to colonies, with Cortez introducing hogs to New Mexico in 1600, and Raleigh bringing sows to Jamestown in 1607. The industry grew in the Midwest, particularly Iowa, which remains the top pork producer, with North Carolina emerging as a major producer in the 1980s.