Food · Pork Products
Pork breast nutrition facts
A typical portion of pork breast (3 oz; 85 g, shoulder breast, boneless, separable lean and fat, cooked, broiled) has 140 calories and 24g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 127 calories (shoulder breast, boneless, separable lean and fat, raw) to 162 (shoulder breast, boneless, separable lean and fat, cooked, broiled).
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, Shoulder breast, boneless, separable lean and fat, cooked, broiled, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 28.5g
- more than 93% of 8,218 USDA reference foods
- Calories per 100 g
- 162
- more than 46% of reference foods
- Sodium per 100 g
- 54mg
- more than 36% of reference foods
3 oz weighs 85 g in USDA's record for Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled (FDC 169188).
Where the calories come from: 0% carbohydrate, 26% fat and 74% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Niacin8.9 mg in 3 oz (85 g), 55% of the Daily Value
- Selenium29 µg in 3 oz (85 g), 52% of the Daily Value
- Thiamin0.5 mg in 3 oz (85 g), 38% of the Daily Value
- Riboflavin0.4 mg in 3 oz (85 g), 28% of the Daily Value
- Vitamin B60.5 mg in 3 oz (85 g), 27% of the Daily Value
- Vitamin B120.5 µg in 3 oz (85 g), 22% of the Daily Value
- Zinc2.1 mg in 3 oz (85 g), 19% of the Daily Value
- Phosphorus204 mg in 3 oz (85 g), 16% of the Daily Value
- Choline84 mg in 3 oz (85 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 169188), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pork breast USDA describes
Shoulder breast… (FDC 169188) has the most calories per 100 g (162); the fewest: Shoulder breast… (FDC 169187) (127)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled | 162 | 28.5 g | 4.5 g | 54 mg |
| Pork, Shoulder breast, boneless, separable lean and fat, raw | 127 | 22.5 g | 3.4 g | 54 mg |
Every nutrient in this record (108)
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 | 24.2 g | 28.5 g | 48% |
| Total lipid (fat) | 3.82 g | 4.49 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 0.96 g | 1.13 g | |
| Energy | 138 kcal | 162 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 57.2 g | 67.3 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 66.3 mg | 78.0 mg | 22% |
| Fatty acids, total trans | 0.017 g | 0.020 g | |
| Fatty acids, total saturated | 1.13 g | 1.32 g | 6% |
| Fatty acids, total monounsaturated | 1.53 g | 1.80 g | |
| Fatty acids, total polyunsaturated | 0.49 g | 0.58 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 5.95 mg | 7.00 mg | 0% |
| Iron, Fe | 0.78 mg | 0.92 mg | 4% |
| Magnesium, Mg | 22.1 mg | 26.0 mg | 5% |
| Phosphorus, P | 204 mg | 240 mg | 16% |
| Potassium, K | 309 mg | 364 mg | 7% |
| Sodium, Na | 45.9 mg | 54.0 mg | 2% |
| Zinc, Zn | 2.07 mg | 2.43 mg | 19% |
| Copper, Cu | 0.060 mg | 0.070 mg | 7% |
| Manganese, Mn | 0.010 mg | 0.012 mg | 0% |
| Selenium, Se | 28.6 µg | 33.7 µg | 52% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.085 mg | 0.10 mg | 1% |
| 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 | 0.46 mg | 0.54 mg | 38% |
| Riboflavin | 0.37 mg | 0.43 mg | 28% |
| Niacin | 8.85 mg | 10.4 mg | 55% |
| Pantothenic acid | 0.61 mg | 0.72 mg | |
| Vitamin B-6 | 0.46 mg | 0.54 mg | 27% |
| Folate, total | 1.70 µg | 2.00 µg | |
| Vitamin B-12 | 0.52 µg | 0.61 µg | 22% |
| Choline, total | 84.2 mg | 99.0 mg | 15% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.70 µg | 2.00 µg | |
| Folate, DFE | 1.70 µg | 2.00 µg | 0% |
| Betaine | 3.40 mg | 4.00 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 | 0.29 g | 0.34 g | |
| Threonine | 1.06 g | 1.25 g | |
| Isoleucine | 1.15 g | 1.35 g | |
| Leucine | 1.99 g | 2.34 g | |
| Lysine | 2.15 g | 2.53 g | |
| Methionine | 0.66 g | 0.78 g | |
| Cystine | 0.27 g | 0.32 g | |
| Phenylalanine | 1.01 g | 1.18 g | |
| Tyrosine | 0.96 g | 1.13 g | |
| Valine | 1.22 g | 1.44 g | |
| Arginine | 1.56 g | 1.83 g | |
| Histidine | 0.98 g | 1.16 g | |
| Alanine | 1.39 g | 1.63 g | |
| Aspartic acid | 2.26 g | 2.66 g | |
| Glutamic acid | 3.70 g | 4.35 g | |
| Glycine | 1.09 g | 1.29 g | |
| Proline | 0.98 g | 1.15 g | |
| Serine | 1.01 g | 1.19 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 | 0.0017 g | 0.0020 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.037 g | 0.044 g | |
| SFA 16:0 | 0.71 g | 0.84 g | |
| SFA 18:0 | 0.36 g | 0.43 g | |
| SFA 20:0 | 0.0017 g | 0.0020 g | |
| MUFA 18:1 | 1.41 g | 1.66 g | |
| PUFA 18:2 | 0.41 g | 0.49 g | |
| PUFA 18:3 | 0.012 g | 0.014 g | |
| PUFA 20:4 | 0.054 g | 0.063 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.10 g | 0.12 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.019 g | 0.022 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 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0.010 g | 0.012 g | |
| SFA 24:0 | 0 g | 0 g | |
| TFA 18:1 t | 0.015 g | 0.018 g | |
| TFA 18:2 t,t | 0.0017 g | 0.0020 g | |
| PUFA 20:2 n-6 c,c | 0.013 g | 0.015 g | |
| MUFA 18:1 c | 1.39 g | 1.64 g | |
| PUFA 18:2 n-6 c,c | 0.41 g | 0.48 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 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.015 g | 0.018 g | |
| Fatty acids, total trans-polyenoic | 0.0017 g | 0.0020 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169188: 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 breast?
140 in 3 oz (85 g) of shoulder breast, boneless, separable lean and fat, cooked, broiled; 127 to 162 per 100 g across USDA's descriptions.
How much protein is in pork breast?
24g in 3 oz; 28.5 g per 100 g.
How much sodium is in pork breast?
45mg in 3 oz; 54 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