Food · Pork Products
Pork nutrition facts
A typical portion of pork (3 oz; 85 g, backribs, cooked, roasted) has 250 calories and 20g of protein (USDA FoodData Central). USDA lists 41 descriptions of it: per 100 g they range from 95 calories (pork with chili and tomatoes) to 812 (fresh, backfat, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Pork, fresh, backribs, separable lean and fat, cooked, roasted, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23g
- more than 82% of 8,218 USDA reference foods
- Calories per 100 g
- 292
- more than 72% of reference foods
- Sodium per 100 g
- 94mg
- more than 58% of reference foods
3 oz weighs 85 g in USDA's record for Pork, fresh, backribs, separable lean and fat, cooked, roasted (FDC 168300); across 14 records of pork USDA weighs it at 85 to 117 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 0% carbohydrate, 68% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium27 µg in 3 oz (85 g), 50% of the Daily Value
- Niacin6.5 mg in 3 oz (85 g), 41% of the Daily Value
- Thiamin0.4 mg in 3 oz (85 g), 33% of the Daily Value
- Vitamin B120.6 µg in 3 oz (85 g), 26% of the Daily Value
- Zinc2.6 mg in 3 oz (85 g), 24% of the Daily Value
- Riboflavin0.3 mg in 3 oz (85 g), 22% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 21% of the Daily Value
- Choline67 mg in 3 oz (85 g), 12% of the Daily Value
- Phosphorus140 mg in 3 oz (85 g), 11% of the Daily Value
- Copper0.1 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168300), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pork USDA describes
Backfat has the most calories per 100 g (812); the fewest: Pork with chili and tomatoes (95)
Every nutrient in this record (111)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 19.6 g | 23.0 g | 39% |
| Total lipid (fat) | 18.3 g | 21.5 g | 23% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 0.88 g | 1.04 g | |
| Energy | 248 kcal | 292 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 46.6 g | 54.8 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 71.4 mg | 84.0 mg | 24% |
| Fatty acids, total trans | 0.16 g | 0.19 g | |
| Fatty acids, total saturated | 6.63 g | 7.80 g | 33% |
| Fatty acids, total monounsaturated | 7.90 g | 9.29 g | |
| Fatty acids, total polyunsaturated | 3.00 g | 3.53 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 39.1 mg | 46.0 mg | 3% |
| Iron, Fe | 0.78 mg | 0.92 mg | 4% |
| Magnesium, Mg | 14.4 mg | 17.0 mg | 3% |
| Phosphorus, P | 140 mg | 165 mg | 11% |
| Potassium, K | 204 mg | 240 mg | 4% |
| Sodium, Na | 79.9 mg | 94.0 mg | 3% |
| Zinc, Zn | 2.61 mg | 3.07 mg | 24% |
| Copper, Cu | 0.091 mg | 0.11 mg | 10% |
| Manganese, Mn | 0.0085 mg | 0.010 mg | 0% |
| Selenium, Se | 27.4 µg | 32.2 µg | 50% |
Vitamins (27)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 5.10 µg | 6.00 µg | |
| Vitamin A, RAE | 5.10 µg | 6.00 µg | 1% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 0.25 mg | 1% |
| Vitamin D3 (cholecalciferol) | 1.02 µg | 1.20 µg | |
| Vitamin D (D2 + D3) | 1.02 µg | 1.20 µg | 5% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.39 mg | 0.46 mg | 33% |
| Riboflavin | 0.28 mg | 0.33 mg | 22% |
| Niacin | 6.49 mg | 7.64 mg | 41% |
| Pantothenic acid | 1.07 mg | 1.26 mg | |
| Vitamin B-6 | 0.35 mg | 0.41 mg | 21% |
| Folate, total | 0 µg | 0 µg | |
| Vitamin B-12 | 0.63 µg | 0.74 µg | 26% |
| Choline, total | 66.8 mg | 78.6 mg | 12% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 0 µg | 0 µg | |
| Folate, DFE | 0 µg | 0 µg | 0% |
| Betaine | 2.63 mg | 3.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.86 g | 1.01 g | |
| Isoleucine | 0.93 g | 1.09 g | |
| Leucine | 1.61 g | 1.89 g | |
| Lysine | 1.74 g | 2.05 g | |
| Methionine | 0.54 g | 0.63 g | |
| Cystine | 0.22 g | 0.26 g | |
| Phenylalanine | 0.81 g | 0.96 g | |
| Tyrosine | 0.78 g | 0.91 g | |
| Valine | 0.99 g | 1.16 g | |
| Arginine | 1.26 g | 1.48 g | |
| Histidine | 0.80 g | 0.94 g | |
| Alanine | 1.12 g | 1.32 g | |
| Aspartic acid | 1.83 g | 2.15 g | |
| Glutamic acid | 2.99 g | 3.52 g | |
| Glycine | 0.88 g | 1.04 g | |
| Proline | 0.79 g | 0.93 g | |
| Serine | 0.82 g | 0.96 g |
Fatty acids (37)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.019 g | 0.022 g | |
| SFA 12:0 | 0.015 g | 0.018 g | |
| SFA 14:0 | 0.24 g | 0.28 g | |
| SFA 16:0 | 4.06 g | 4.78 g | |
| SFA 18:0 | 2.19 g | 2.58 g | |
| SFA 20:0 | 0.030 g | 0.035 g | |
| MUFA 18:1 | 7.39 g | 8.70 g | |
| PUFA 18:2 | 2.67 g | 3.14 g | |
| PUFA 18:3 | 0.12 g | 0.15 g | |
| PUFA 20:4 | 0.072 g | 0.085 g | |
| PUFA 22:6 n-3 (DHA) | 0.00085 g | 0.0010 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0.00085 g | 0.0010 g | |
| MUFA 16:1 | 0.38 g | 0.45 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.12 g | 0.15 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.014 g | 0.016 g | |
| SFA 15:0 | 0.010 g | 0.012 g | |
| SFA 17:0 | 0.064 g | 0.075 g | |
| SFA 24:0 | 0.00085 g | 0.0010 g | |
| TFA 18:1 t | 0.12 g | 0.14 g | |
| TFA 18:2 t not further defined | 0.031 g | 0.036 g | |
| PUFA 20:2 n-6 c,c | 0.11 g | 0.12 g | |
| MUFA 18:1 c | 7.27 g | 8.56 g | |
| PUFA 18:2 n-6 c,c | 2.64 g | 3.10 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0.013 g | 0.015 g | |
| Fatty acids, total trans-monoenoic | 0.12 g | 0.14 g | |
| Fatty acids, total trans-polyenoic | 0.044 g | 0.052 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168300: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pork?
250 in 3 oz (85 g) of backribs, cooked, roasted; 95 to 812 per 100 g across USDA's descriptions.
How much protein is in pork?
20g in 3 oz; 23 g per 100 g.
How much sodium is in pork?
80mg in 3 oz; 94 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov