Nutritional Facts of 30 Common Pork Cuts

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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

^{Table 2: Nutritional Facts per 100 g and per 3 oz (85 g) serving of cooked pork ribs}

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}

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}

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