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
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |