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[N]extrient

Pork Fresh (Cooked)

SR Legacy·Comprehensive Reference Data

Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked

Pork Products

A 100g serving covers 83% of the daily recommended Selenium, making Pork Fresh (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (29.5g), fat (9.4g), and carbohydrates (0g) per 100g. Pork Fresh (Cooked) packs 211 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 57mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh (Cooked) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories211KCAL
Protein29.5G
Fat9.4G
Carbs0G
Fiber0G

Calorie Distribution

203kcal
  • Protein58%29.5 g
  • Fat42%9.4 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water60.3G
Energy211KCAL
Protein29.5G
Total lipid (fat)9.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol85.0MG
Vitamin C, total ascorbic acid0.40MG
Thiamin0.87MG
Riboflavin0.34MG
Niacin5.3MG
Vitamin B-60.43MG
Folate, total6.0UG
Vitamin B-120.75UG
Vitamin A, RAE2.0UG
Calcium, Ca22.0MG
Iron, Fe1.1MG
Magnesium, Mg26.0MG
Phosphorus, P234MG
Potassium, K377MG
Sodium, Na57.0MG
Zinc, Zn2.9MG
Copper, Cu0.05MG
Manganese, Mn0.01MG
Selenium, Se45.4UG
Energy883kJ
Ash1.2G
Pantothenic acid0.69MG
Folic acid0UG
Folate, food6.0UG
Folate, DFE6.0UG
Retinol2.0UG
Vitamin A, IU7.0IU
Fatty acids, total saturated3.3G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.12G
SFA 16:02.1G
SFA 18:01.1G
Fatty acids, total monounsaturated4.2G
MUFA 16:10.31G
MUFA 18:13.8G
MUFA 20:10.09G
Fatty acids, total polyunsaturated0.71G
PUFA 18:20.61G
PUFA 18:30.02G
PUFA 20:40.05G
Tryptophan0.37G
Threonine1.3G
Isoleucine1.4G
Leucine2.4G
Lysine2.6G
Methionine0.78G
Cystine0.38G
Phenylalanine1.2G
Tyrosine1.0G
Valine1.6G
Arginine1.8G
Histidine1.2G
Alanine1.7G
Aspartic acid2.7G
Glutamic acid4.6G
Glycine1.4G
Proline1.2G
Serine1.2G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)17925g8g0g
piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (236g)49869.5g22.3g0g

Scaled from Pork Fresh (Cooked)'s per-100g values using USDA portion data.

More in Pork Products

Pork Leg Sirloin Tip Roast Boneless (Raw)

113 kcal22.9g protein

Pork Fresh Leg (ham) Rump Half (Raw (includes Foods for Usda's Food Distribution Program))

120 kcal21.8g protein

Pork Fresh Loin Shoulder and Spareribs) (Raw)

216 kcal19g protein

Pork Cured Ham and Water Product Rump Bone-in Unheated

107 kcal17.9g protein

Pork Cured Ham and Water Product Rump Bone-in Unheated

179 kcal16.1g protein

Pork Cured Ham -- Water Added Shank Bone-in Unheated

91 kcal18.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pork Fresh Leg (ham) Whole (Cooked, Roasted)

211 kcal29.41g protein

Pork Fresh Loin and Shoulder) (Cooked)

201 kcal27.51g protein

Pork Fresh Loin Center Rib (chops) Bone-in (Cooked, Broiled)

186 kcal25.79g protein

Chicken Leg Meat Only (Cooked, Roasted)

174 kcal24.22g protein

Pork Fresh Loin Sirloin (roasts) Bone-in (Cooked, Roasted)

204 kcal27.78g protein

Pork Fresh Loin Center Rib (roasts) Bone-in (Cooked, Roasted)

206 kcal28.82g protein

Nutrient Highlights

  • Pork Fresh (Cooked) is a excellent source of Protein (59% DV) — see top foods ranked by Protein
  • Pork Fresh (Cooked) is a excellent source of Zinc (26% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh (Cooked) is naturally low in sodium at 57mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh (Cooked) fits well in high-protein, low-carb eating patterns with 29.5g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh (Cooked) provides 45mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top 5% (#413 of 8,262)
  • Potassium: top 17% (#1,405 of 8,262)
  • Zinc: top 25% (#2,066 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories211
% Daily Value*
Total Fat 9.4G12%
Cholesterol 85.0MG28%
Sodium 57.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 29.5G59%
Vitamin D 0mcg0%
Calcium 22.0MG2%
Iron 1.1MG6%
Potassium 377MG8%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167908.

View on USDA FoodData Central →