Pork Nutrition Facts

Calories in Pork and Health Benefits

Pork nutrition facts
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Pork is sometimes called "the other white meat." You might consider eating pork instead of chicken or turkey. But is pork healthy? Calories in pork and pork nutrition depend on the cut that you select and the preparation method that you use. Find out which pork cuts are best for your diet and how to prepare it to keep the fat and calories low.

Calories in Pork and Nutrition Information

Tenderloin Pork Nutrition Facts
Serving Size 3 oz (85 g)
Per Serving% Daily Value*
Calories 122 
Calories from Fat 27 
Total Fat 3g5%
Saturated Fat 1g5%
Polyunsaturated Fat 0.4g 
Monounsaturated Fat 1.1g 
Cholesterol 62mg21%
Sodium 48mg2%
Potassium 357.85mg10%
Carbohydrates 0g0%
Dietary Fiber 0g0%
Sugars 0g 
Protein 22.2g 
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 5%
*Based on a 2,000 calorie diet

Pork tenderloin is one of the healthiest cuts of pork. This lean meat provides just 122 calories and only three grams of fat per three-ounce serving. And you'll benefit from 22 grams of protein when you enjoy this cut of meat.

However, there are different kinds of pork and different ways to prepare it.

  • A three-ounce pork chop (broiled or baked) provides 164 calories, 24 grams protein, 7 grams fat, 2 grams saturated fat, 433 milligrams of sodium and 0 grams carbohydrate, if you eat both the lean and the fatty part of the chop.
  • A three-ounce pork chop (broiled or baked) provides 135 calories, 25 grams protein, 3 grams fat, 1 grams saturated fat, 430 milligrams of sodium and 0 grams carbohydrate, if you eat only the lean part of the chop.
  • A three-ounce pork chop (breaded and fried) provides 227 calories, 20 grams protein, 11 grams fat, 3 grams saturated fat, 458 milligrams of sodium and 11 grams carbohydrate if you eat both the lean and fatty part of the chop.
  • A medium pork cutlet or steak provides 239 calories, 34 grams protein, 10 grams fat, 4 grams saturated fat, 697 milligrams of sodium and 0 grams carbohydrate, if you eat only the lean part of the steak.
  • A three-ounce serving of ground pork (cooked) provides 251 calories, 22 grams protein, 18 grams fat, 7 grams saturated fat, 337 milligrams of sodium and 0 grams carbohydrates.

    Of course, pork is also used in many other meat products and processed meats. These are less healthy versions of pork.

    • A three-ounce serving of pork sausage provides 285 calories, 16 grams protein, 24 grams fat, 8 grams saturated fat, 629 milligrams of sodium and 0 grams carbohydrate
    • One medium slice of pork bacon provides 37 calories, 3 grams protein, 3 grams fat, 1 grams saturated fat, 135 milligrams of sodium and 0 grams carbohydrate.
    • A single serving (84 grams) of pulled pork provides 222 calories, 20 grams protein, 15 grams fat, 6 grams saturated fat, 670 milligrams of sodium and 1 gram of carbohydrate.
    • A two-ounce serving of spam (made from pork shoulder and other ingredients) provides 180 calories, 7 grams protein, 16 grams fat, 6 grams saturated fat, 790 milligrams of sodium and 1 gram of carbohydrate.

    Pork is a good source of lean protein when it is not processed and cooked without additional salt. But when pork is processed or cooked with salt, it is a significant source of sodium.

    Common Questions About Pork

    Many people who cook pork at home have questions about pork. These are some of the most frequently asked questions about this lean meat.

    How long do raw pork chops stay fresh when kept in the refrigerator?
    Sealed fresh pork chops can stay refrigerated for 2-4 days.

    Ground pork will stay fresh for 1-2 days.

    What are the healthiest cuts of pork?
    The National Pork Board recommends that you look for cuts of pork that include the word "loin," as in pork loin or pork tenderloin.

    What is the proper way to safely cook pork?
    Pork should be cooked to an internal temperature between 145° F and 160° F.  Pork experts recommend that you measure the temperature at the thickest part of the meat without touching any bone.

    Can pork chops be frozen?
    Yes. Seal the pork tightly using freezer wrap and freeze at a temperature below 0 degrees. Use within six months.

    How do I thaw pork after it has been frozen?
    Pork should be thawed in the refrigerator rather than on your countertop.

    The Pork Council suggests the following thawing times for each cut of meat.

    • Small roast will take 3-5 hours per pound
    • Large roast will take 4-7 hours per pound
    • One-inch thick chop will take 12-14 hours
    • Ground pork needs to be estimated by package thickness

    Healthy Pork Recipes 

    Try new pork recipes with lean cuts of pork to make healthy meals in your home.

    A Word from Verywell

    Many smart eaters fill their dinner plates with lean sources of protein, like chicken and fish. But why not try something new? Consider adding a pork dish to your weekly menus. Spice it up, enjoy it in tacos, in salads, and even in soup. It's smart to add variety to your diet to keep your meals interesting and your healthy eating plan on track.