Know what’s on your plate
Pork
Calories & nutrition facts
lean and fat, raw
Nutrition facts
Per 100 g% DV- Calories 376 kcal —
- Protein 14 g 28%
- Carbohydrate 0 g 0%
- Fat 35 g 45%
- Saturated fat 12 g 62%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 42 mg 2%
- Cholesterol 74 mg 25%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0.4 mg 0%
- Vitamin D 0.3 µg 2%
- Thiamin (B1) 0.6 mg 50%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 3.8 mg 24%
- Pantothenic acid (B5) 0.53 mg 11%
- Vitamin B6 0.28 mg 17%
- Folate (B9) 4 µg 1%
- Vitamin B12 0.61 µg 25%
Minerals
- Calcium 19 mg 1%
- Iron 0.69 mg 4%
- Magnesium 13 mg 3%
- Phosphorus 155 mg 12%
- Potassium 253 mg 5%
- Zinc 1.6 mg 14%
- Copper 0.06 mg 6%
- Manganese 0.01 mg 0%
- Selenium 28.4 µg 52%
Similar foods
- Pork spareribsfresh, separable lean and fat, raw277 kcal / 100 g
- Pork tenderloinfresh, separable lean and fat, raw120 kcal / 100 g
- Ground porkfresh, raw263 kcal / 100 g
- Chopped porkraw134 kcal / 100 g
- Pork back ribslean and fat, raw244 kcal / 100 g
- Hamlean and fat, off the bone143 kcal / 100 g
- Meatraw, <5% fat, excluding liver113 kcal / 100 g
- Pork hamlean, raw126 kcal / 100 g
- Pork backfatfresh, raw812 kcal / 100 g
- Minced porkraw159 kcal / 100 g
Questions about Pork
How do you cook pork so it stays juicy?
For a chop or loin steak, sear it in a hot pan, then cook more gently and turn once; use a meat thermometer rather than judging by colour. Rest it for a few minutes before slicing, so the juices settle.
What temperature should pork reach when cooked?
Cook whole cuts such as chops and loin to at least 63 °C in the centre, then rest for 3 minutes. Minced pork needs to reach 71 °C throughout; avoid serving it pink.
How long does raw pork keep in the fridge?
Keep raw pork covered on the bottom shelf and use it within 3–5 days; minced pork is best cooked within 1–2 days. Freeze it if you will not use it in time, and defrost it in the fridge rather than on the worktop.
Can you freeze cooked pork?
Yes. Cool it promptly, pack it airtight and freeze it for up to 2–3 months for best quality. Defrost in the fridge and reheat until steaming hot all the way through.
What goes well with pork?
Pork works particularly well with apples, mustard, sage and fennel. Try roast pork with apple sauce and roast potatoes, or pork in a stir-fry with ginger, garlic and greens.
What can you use instead of pork in a recipe?
For minced pork, minced turkey or chicken works in meatballs, dumplings and sauces; add a little oil if the mixture seems dry. For sliced pork in a stir-fry, use chicken, firm tofu or mushrooms and cook until done.
Is pork higher in fat than pork loin?
Yes: this pork has 35 g of fat per 100 g, compared with 4.57 g in pork loin. Pork loin also has more protein: 24.8 g per 100 g, against 14 g.
Can you eat pork rare?
Pork should not be served rare. Cook whole cuts to at least 63 °C at the centre and rest for 3 minutes; cook minced pork to 71 °C throughout, because mincing can spread bacteria through the meat.
Source: Canadian Nutrient File 1755 · per 100 g · carbohydrate per EU label, fibre excluded
