30 種豬肉常見部位的營養成分

1) Bacon, grilled

Bacon is fatty pork from the belly, usually cured.

Below are the nutritional values ​​per 100g and per 8.1g slices.

Nutrition Per 100 grams 8.1g per tablet
Calories 548 kcal 44 kcal
carbohydrate 1.35g 0.11 grams
fat 43.3 grams 3.51 grams
saturation 14.2 grams 1.15g
Unit is not saturated 19.1 grams 1.55g
Polyunsaturated 4.86 grams 0.39 grams
protein 35.7 grams 2.89 grams
sodium 2190 mg 177 mg
cholesterol 107 mg 8.67 mg

Table 1: Nutritional content per 100 g of cooked bacon and per 8.1 g of bacon slices

Nutritional Facts of 30 Common Pork Cuts

2) Back Ribs, cooked, lean meat separated only

Ribs are a popular pork cut often used on barbecues.

They have a high fat content and a moderate amount of protein. Here are the nutritional values ​​per 100 grams and per 3 ounce (85 grams) serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 255 kcal 217 kcal
carbohydrate 0 grams 0 grams
fat 17.6 grams 15 grams
saturation 6.22 grams 5.29 grams
Unit is not saturated 7.65 grams 6.5 grams
Polyunsaturated 2.79 grams 2.37 grams
protein 24.2 grams 20.6 grams
sodium 98 mg 83.3 mg
cholesterol 84 mg 71.4 mg
Table 2: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked pork ribs

Nutritional Facts of 30 Common Pork Cuts

3) Pork belly, cooked

Pork belly is a popular fatty pork product.

It has a significantly higher fat content than many other cuts of pork. Here are the nutritional facts per 100 g and per 60 g slices:

Nutrition Per 100 grams 60g per piece
Calories 404 kcal 242 kcal
carbohydrate 0 grams 0 grams
fat 32.24 grams 19.3 grams
saturation 11.68 grams 7.0g
Unit is not saturated 13.98 grams 8.39 grams
Polyunsaturated 5.4 grams 3.22 grams
protein 26.58 grams 15.9 grams
sodium 448 mg 269 ​​mg
cholesterol 104 mg 62.4 mg
Table 3: Nutritional contents of cooked pork belly per 100g and per 60g slices

Nutritional Facts of 30 Common Pork Cuts

4) Blade ribs, lean and fatty, cooked

Blade ribs, a variety of pork chops obtained from the shoulder.

Here are the nutritional values ​​of pork ribs per 100 grams and per 131 grams:

Nutrition Per 100 grams Pork ribs per 131g
Calories 202 kcal 265 kcal
carbohydrate 0 grams 1.09 grams
fat 11.1 grams 14.5 grams
saturation 3.28 grams 4.3 grams
Unit is not saturated 3.91 grams 5.12 grams
Polyunsaturated 1.47 grams 1.93 grams
protein 24.7 grams 32.4 grams
sodium 58 mg 76 mg
cholesterol 77 mg 101 mg
Table 5: Nutritional contents of cooked pork ribs (lean and fat), per 100 g and per 131 g of ribs

5) Blade ribs, separable lean meat only, cooked

The fat-free pork ribs have a relatively high protein content and a low fat content.

The following are the nutritional characteristics of lean meat steaks per 100 g and per 131 g:

Nutrition Per 100 grams Pork ribs per 131g
Calories 169 kcal 221 kcal
carbohydrate 0 grams 0 grams
fat 6.74 grams 8.83 grams
saturation 1.64 grams 2.15 grams
Unit is not saturated 1.91 grams 2.5g
Polyunsaturated 0.67 grams 0.88g
protein 26.1 grams 34.2 grams
sodium 58 mg 76 mg
cholesterol 76 mg 99.6 mg
Table 5: Nutritional contents of cooked pork ribs (lean meat only), per 100 g and per 131 g of ribs

6) Garden pork ribs, lean and fatty meat, cooked

Country-style ribs come from the end of the pork loin and are lower in fat than other ribs.

The following are the nutritional values ​​of spareribs (without bones) per 100g and per 86g:

Nutrition Per 100 grams Pork ribs per 86g
Calories 273 kcal 235 kcal
carbohydrate 0 grams 0 grams
fat 17.7 grams 15.2 grams
saturation 6.3 grams 5.42 grams
Unit is not saturated 7.65 grams 6.58 grams
Polyunsaturated 2.14 grams 1.84 grams
protein 26.5 grams 22.8 grams
sodium 58 mg 49.9 mg
cholesterol 103 mg 88.6 mg
Table 6: Nutritional Facts of Country Style Pork Ribs (Lean and Fat), per 100 g and per 86 g of ribs

Nutritional Facts of 30 Common Pork Cuts

7) Country Style Pork Ribs, lean meat separated only, cooked

When the fat is trimmed from the edges, country-style ribs have more protein per gram.

The table below shows the nutritional data for ribs per 100 g and per 80 g:

Nutrition Per 100 grams Pork ribs per 80g
Calories 247 kcal 198 kcal
carbohydrate 0 grams 0 grams
fat 14.3 grams 11.4 grams
saturation 5.09 grams 4.07 grams
Unit is not saturated 6.26 grams 5.01 grams
Polyunsaturated 1.63 grams 1.3 grams
protein 27.7 grams 22.2 grams
sodium 60 mg 48 mg
cholesterol 105 mg 84 mg
Table 7: Nutritional contents of country-style pork ribs (lean meat only), per 100 g and per 80 g of ribs

8) Fatty back meat, cooked

Fatback, as the name suggests, is pork cut from the back and is characterized by its extremely high fat content and extremely low protein content.

Here are the nutritional values ​​per 100 grams and per 26 grams of fat slices:

Nutrition Per 100 grams 26g per tablet
Calories 750 kcal 195 kcal
carbohydrate 0 grams 0 grams
fat 81.93 grams 21.3 grams
saturation 31.34 grams 8.15 grams
Unit is not saturated 36.64 grams 9.53 grams
Polyunsaturated 10.74 grams 2.79 grams
protein 2.68 grams 0.70g
sodium 2039 mg 530 mg
cholesterol 84 mg 21.8 mg
Table 8: Fat Nutritional Facts per 100 g and per 26 g slices

9) Ground pork, 72% lean, cooked

Ground pork, which is 72% lean, is a product with a high fat content and a moderate protein content.

Provides the following nutritional properties per 100 grams and per three ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 393 kcal 333 kcal
carbohydrate 1.39 grams 1.18 grams
fat 32.9 grams 27.9 grams
saturation 11.3 grams 9.6 grams
Unit is not saturated 29.6 grams 25.05 grams
Polyunsaturated 8.33 grams 7.06 grams
protein 22.8 grams 19.35 grams
sodium 94 mg 79.5 mg
cholesterol 100 mg 84.8 mg
Table 9: Nutritional Facts of 72% Lean Ground Pork per 100 g and 3 oz (85 g) servings

10) Ground pork, 84% lean, cooked

84% of lean pork has much higher protein content than high-fat varieties.

The table below shows the nutritional content per 100 grams and per three-ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 289 kcal 246 kcal
carbohydrate 0.58g 0.49 grams
fat 20.0g 17.0 grams
saturation 6.63 grams 5.64 grams
Unit is not saturated 9.02 grams 7.67 grams
Polyunsaturated 2.55 grams 2.17 grams
protein 26.7 grams 22.7 grams
sodium 89 mg 75.6 mg
cholesterol 89 mg 75.6 mg
Table 10: Nutritional Facts of 84% Lean Ground Pork per 100 g and 3 oz (85 g) servings

11) Minced pork, 96% lean, cooked

96% lean ground pork is one of the best sources of dietary protein and is low in fat.

Here are the nutritional values ​​per 100 grams and per three-ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 187 kcal 159 kcal
carbohydrate 0 grams 0 grams
fat 7.15 grams 6.08 grams
saturation 1.95g 1.66 grams
Unit is not saturated 2.71 grams 2.3 grams
Polyunsaturated 0.78g 0.66g
protein 30.6 grams 26.0g
sodium 84 mg 71.4 mg
cholesterol 78 mg 66.3 mg
Table 11: Nutritional Facts per 100 g and per 3 oz (85 g) serving of 96% Lean Ground Pork

12) Ham, cooked

Ham hocks have a moderate fat content and are collagen-rich pork.

Nutritionally, hock provides the following nutritional values ​​per 100 g and per 85 g. Please note that ham products in the USDA database contain added salt and therefore have elevated sodium values:

Nutrition Per 100 grams hock per 85g
Calories 268 kcal 228 kcal
carbohydrate 1.09 grams 0.93g
fat 22.79 grams 19.4 grams
saturation 8.11 grams 6.9 grams
Unit is not saturated 10.0g 8.53 grams
Polyunsaturated 3.82 grams 3.25g
protein 14.64 grams 12.4 grams
sodium 1040 mg 884 mg
cholesterol 60 mg 51 mg
Table 12: Nutrients per 100 g and per 85 g of cooked ham

13) Ham, whole, lean and fat, grilled

Whole ham is relatively high in protein and fat. The following values ​​are provided per 100 grams and per three ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 273 kcal 232 kcal
carbohydrate 0 grams 0 grams
fat 17.6 grams 15.0g
saturation 6.47 grams 5.5 grams
Unit is not saturated 7.88 grams 6.7 grams
Polyunsaturated 1.68 grams 1.43 grams
protein 26.8 grams 22.8 grams
sodium 60 mg 51.0 mg
cholesterol 94 mg 79.9 mg
Table 13: Nutritional Facts per 100 grams and per 3 ounces (85 grams) of cooked whole ham (lean and fat)

14) Ham, whole, separable lean, roasted

When the outer fat is removed, the whole baked ham is significantly less fat and relatively high in protein per serving.

Here are the nutritional values ​​per 100 grams and per three-ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 211 kcal 179 kcal
carbohydrate 0 grams 0 grams
fat 9.44 grams 8.02 grams
saturation 3.3 grams 2.8 grams
Unit is not saturated 4.45 grams 3.78 grams
Polyunsaturated 0.85g 0.72g
protein 29.4 grams 25.0g
sodium 64 mg 54.4 mg
cholesterol 94 mg 79.9 mg
Table 14: Nutritional Facts of Cooked Whole Ham (lean meat only), per 100 g and per 3 oz (85 g)

15) Kidneys, cooked

Pork kidney is a relatively lean cut of pork with less than 5% fat by weight.

Here are the nutritional data per 100 grams and per three-ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 151 kcal 128 kcal
carbohydrate 0 grams 0 grams
fat 4.7 grams 4.0g
saturation 1.51 grams 1.28 grams
Unit is not saturated 1.55g 1.32 grams
Polyunsaturated 0.38g 0.32g
protein 25.4 grams 21.6 grams
sodium 80 mg 68 mg
cholesterol 480 mg 408 mg
Table 15: Nutritional contents of cooked pork kidneys per 100 g and 3 oz (85 g)

16) Liver, cooked

Similar to pork kidneys, liver is another lean meat rich in protein.

Nutritionally speaking, each 100 g, 3 oz serving provides the following nutritional values:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 165 kcal 140 kcal
carbohydrate 3.76 grams 3.2 grams
fat 4.4 grams 3.74 grams
saturation 1.41 grams 1.2 grams
Unit is not saturated 0.63g 0.54g
Polyunsaturated 1.05g 0.89 grams
protein 26.0g 22.1 grams
sodium 49.0 mg 41.6 mg
cholesterol 355 mg 302 mg

Table 16: Nutrients per 100 grams and per 3 ounces (85 grams) of cooked pork liver

17) Large tenderloin, lean and fatty, cooked

Per 100 g and a typical 145 g loin steak has the following nutritional properties:

Nutrition Per 100 grams Pork ribs per 145g
Calories 196 kcal 284 kcal
carbohydrate 0 grams 0 grams
fat 9.14 grams 13.3 grams
saturation 3.16 grams 4.58 grams
Unit is not saturated 3.9 grams 5.66 grams
Polyunsaturated 1.05g 1.52 grams
protein 26.6 grams 38.6 grams
sodium 44 mg 63.8 mg
cholesterol 73 mg 106 mg
Table 17: Nutritional contents of cooked pork loin chops (lean and fat) per 100 g and per 145 g steaks

18) Large tenderloin, separable lean meat only, cooked

When the outer fat is trimmed away, the fat content of the waist chop is significantly reduced. Per 100 g and per 145 g of ribs, they provide the following nutritional properties:

Nutrition Per 100 grams Pork ribs per 145g
Calories 173 kcal 251 kcal
carbohydrate 0 grams 0 grams
fat 6.08 grams 8.82 grams
saturation 2.08 grams 3.02 grams
Unit is not saturated 2.65 grams 3.84 grams
Polyunsaturated 0.605 grams 0.88g
protein 27.6 grams 40.0g
sodium 45 mg 65.2 mg
cholesterol 72 mg 104 mg
Table 18: Nutritional contents of cooked pork loin chops (lean meat only), per 100 g and per 145 g steak

19) Loin, whole, lean and fatty, cooked

Here is the nutritional value provided by cooked whole pork loin per 100 grams and per three ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 239 kcal 203 kcal
carbohydrate 0 grams 0 grams
fat 13.6 grams 11.6 grams
saturation 5.11 grams 4.34 grams
Unit is not saturated 6.06 grams 5.15 grams
Polyunsaturated 1.17 grams 0.99 grams
protein 27.2 grams 23.1 grams
sodium 48 mg 40.8 mg
cholesterol 80 mg 68 mg
Table 19: Nutrients per 100 g and per 3 oz (85 g) serving of cooked whole pork muscle (lean and fat)

20) Loin, whole, separable lean meat only, cooked

Eating only the lean portion of a whole pork loin will result in about one-third less fat.

Here are the nutritional values ​​per 100 grams and per three-ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 204 kcal 173 kcal
carbohydrate 0 grams 0 grams
fat 9.12 grams 7.75 grams
saturation 3.38 grams 2.87 grams
Unit is not saturated 4.16 grams 3.54 grams
Polyunsaturated 0.7g 0.60g
protein 28.6 grams 24.3 grams
sodium 50 mg 42.5 mg
cholesterol 79 mg 67.2 mg
Table 20: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked whole pork loin (separable lean meat only)

21) Shoulder, lean and fatty, cooked

Per 100-gram, three-ounce serving, cooked pork shoulder has the following nutritional values:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 292 kcal 248 kcal
carbohydrate 0 grams 0 grams
fat 21.4 grams 18.2 grams
saturation 7.86 grams 6.68 grams
Unit is not saturated 9.47 grams 8.05 grams
Polyunsaturated 2.05 grams 1.74 grams
protein 23.3 grams 19.8 grams
sodium 68 mg 57.8 mg
cholesterol 90 mg 76.5 mg
Table 21: Nutritional Facts of Cooked Pork Shoulder (Lean and Fat) per 100 g and 3 oz (85 g) servings

22) Shoulder, separable lean meat only, cooked

Choosing only the leaner part of the pork shoulder can significantly reduce fat and overall calorie content.

The table below lists the nutritional value of lean pork shoulder per 100 grams and per 3 ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 230 kcal 196 kcal
carbohydrate 0 grams 0 grams
fat 13.5 grams 11.5 grams
saturation 4.79 grams 4.07 grams
Unit is not saturated 6.17 grams 5.24 grams
Polyunsaturated 1.25g 1.06 grams
protein 25.3 grams 21.5 grams
sodium 75 mg 63.8 mg
cholesterol 90 mg 76.5 mg
Table 22: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked pork shoulder (lean meat only)

23) Sirloin pork ribs, lean and fatty, cooked

Pork chops provide the following nutrients per 100 g and per 159 g:

Nutrition Per 100 grams Pork Ribs per 159g
Calories 170 kcal 270 kcal
carbohydrate 0 grams 0 grams
fat 5.53 grams 8.79 grams
saturation 1.78 grams 2.83 grams
Unit is not saturated 2.11 grams 3.36 grams
Polyunsaturated 0.82g 1.31 grams
protein 28.2 grams 44.8 grams
sodium 65 mg 103 mg
cholesterol 76 mg 121 mg
Table 24: Nutritional contents of cooked sirloin (lean and fat) per 100 g and per 159 g steak

25) Grilled sirloin, lean and fatty, cooked

Nutritional data for cooked roast beef tenderloin per 100 g and 3 oz servings are as follows:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 230 kcal 196 kcal
carbohydrate 0 grams 0 grams
fat 12.9 grams 11.0g
saturation 4.11 grams 3.49 grams
Unit is not saturated 5.04 grams 4.28 grams
Polyunsaturated 1.5g 1.28 grams
protein 26.6 grams 22.6 grams
sodium 57 mg 48.4 mg
cholesterol 89 mg 75.6 mg
Table 25: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked roast beef tenderloin (lean and fat)

26) Grilled sirloin, lean meat only, cooked

Eating roasted pork muscle with the external fat removed can reduce the fat content by about 25%. Nutritional values ​​per 100 grams and per three ounces are as follows:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 204 kcal 173 kcal
carbohydrate 0 grams 0 grams
fat 9.44 grams 8.02 grams
saturation 2.87 grams 2.44 grams
Unit is not saturated 3.61 grams 3.07 grams
Polyunsaturated 1.0g 0.85g
protein 27.8 grams 23.6 grams
sodium 59 mg 50.2 mg
cholesterol 89 mg 75.6 mg
Table 26: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked roast beef tenderloin (separate lean only)

27) Sirloin tip roast, lean and fatty, cooked

Sirloin tip roast is one of the leanest, lowest-calorie cuts of pork.

Nutritional information for a 100-gram three-ounce serving is as follows:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 156 kcal 133 kcal
carbohydrate 0 grams 0 grams
fat 2.56 grams 2.18 grams
saturation 0.79 grams 0.67 grams
Unit is not saturated 1.02 grams 0.87 grams
Polyunsaturated 0.47g 0.40g
protein 31.1 grams 26.4 grams
sodium 43 mg 36.6 mg
cholesterol 84 mg 71.4 mg
Table 27: Nutritional Facts of Roast Sirloin (Lean and Fat) per 100 g and 3 oz (85 g) servings

28) Tail, cooked

Pigtail is a relatively uncommon type of fatty pork.

Each 100-gram, three-ounce serving provides the following nutritional values:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 396 kcal 337 kcal
carbohydrate 0 grams 0 grams
fat 35.8 grams 30.4 grams
saturation 12.4 grams 10.5 grams
Unit is not saturated 16.9 grams 14.4 grams
Polyunsaturated 3.94 grams 3.35 grams
protein 17.0 grams 14.4 grams
sodium 25 mg 21.2 mg
cholesterol 129 mg 110 mg
Table 28: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked pig tails

29) Tenderloins, lean and fatty, cooked

The table below shows the nutritional value of baby tenderloin per 100 grams and per three ounce serving:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 147 kcal 125 kcal
carbohydrate 0 grams 0 grams
fat 3.96 grams 3.37 grams
saturation 1.36 grams 1.16 grams
Unit is not saturated 1.52 grams 1.29 grams
Polyunsaturated 0.57g 0.48g
protein 26.0g 22.1 grams
sodium 57 mg 48.4 mg
cholesterol 73 mg 62 mg
Table 29: Nutritional contents of cooked baby tenderloin (lean and fat) per 100 g and 3 oz (85 g) servings

30) Small tenderloin, separable lean meat only, cooked

Baby tenderloin is one of the leanest types of pork, and removing the fat further reduces its fat and calorie content.

Nutritional values ​​per 100 grams and per three-ounce serving are as follows:

Nutrition Per 100 grams per 3 oz (85 g)
Calories 143 kcal 122 kcal
carbohydrate 0 grams 0 grams
fat 3.51 grams 2.98 grams
saturation 1.2 grams 1.02 grams
Unit is not saturated 1.33 grams 1.13 grams
Polyunsaturated 0.51g 0.43g
protein 26.2 grams 22.3 grams
sodium 57 mg 48.4 mg
cholesterol 73 mg 62 mg
Table 30: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked pork loin (lean meat only)

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