Ground pork calories come to 252 for a cooked 3 oz portion (85 g) and 297 per 100 g. Fat supplies 65% of those calories and protein the other 35%, with zero carbs. The bigger swing is portion size: a 4 oz scoop of cooked pork already reaches 336 calories.
252kcal
1 3 oz portion · 85 g, cooked
35%protein
22 gProtein
0 gCarbs
17.7 gFat
How to burn off 252 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked · per 85 g
Calories
252 kcal
Protein
22 g
Carbohydrate
0 g
Fat
17.7 g
Saturated fat
6.6 g
Cholesterol
80 mg
Sodium
62 mg
Potassium
308 mg
Iron
1.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Ground pork: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
252
21.8 g
0 g
17.7 g
62 mg
13%
4 oz portion (113 g)
336
29 g
0 g
23.5 g
82 mg
17%
Raw, 4 oz (113 g)
297
19.1 g
0 g
23.9 g
63 mg
15%
100 g
297
25.7 g
0 g
20.8 g
73 mg
15%
3 × 3 oz portion (85 g)
757
65.5 g
186 mg
5 × 3 oz portion (85 g)
1,262
109.2 g
310 mg
A 4 oz scoop is a 336-calorie serving
The standard 3 oz portion (85 g) of cooked ground pork has 252 calories, about 13% of the daily value. That is a modest amount of meat, roughly what fits on a taco or two. Most home cooks serve more than that.
Step up to 4 oz (113 g) cooked and the count lands at 336 calories with 29 g of protein. Double the 3 oz portion, which is a realistic plate of stir-fried pork or a big bowl of noodles, and you reach 505 calories and 43.7 g of protein. Three portions (255 g) come to 757 calories.
Cooking a whole package changes the math fast. Five 3 oz portions, or 425 g of cooked meat, total 1,262 calories and 109.2 g of protein. If you split a batch of ground pork across a family meal, weighing the cooked meat once and dividing it is the most reliable way to know what landed on each plate.
Fat supplies two thirds of the calories
Per 100 g of cooked ground pork you get 25.7 g of protein, 20.8 g of fat and 0 g of carbs. Because fat carries more calories per gram, it ends up supplying 65% of the energy, while protein covers 35%. There is no sugar and no fiber at all.
The protein is still substantial. A 3 oz portion gives 21.8 g, or 44% of the daily value, and 100 g gives 51%. That makes ground pork a solid protein source, just not a lean one. You pay for each gram of protein with a fair amount of fat.
This split matters if you are tracking macros rather than only calories. Ground pork fits easily into a low-carb day, but it can push fat totals up quickly. Pairing it with vegetables, rice or beans adds volume and fiber without adding much more fat to the plate.
Saturated fat is the row to watch, not sodium
Plain ground pork is low in sodium: 73 mg per 100 g, just 3% of the 2300 mg daily value. A 3 oz portion carries only 62 mg. Almost all the salt in a pork dish comes from what you add, such as soy sauce, sausage seasoning or broth.
Saturated fat is the more notable number. Each 100 g holds 7.7 g of saturated fat against a daily value of 20 g, so a generous serving takes a real bite out of the day's allowance. Cholesterol sits at 94 mg per 100 g, measured against a daily value of 300 mg.
If you watch saturated fat, portion control does most of the work. Draining the rendered fat after browning and stretching the meat with vegetables or mushrooms both lower what ends up in each serving. Potassium is a small bonus at 362 mg per 100 g.
Raw and cooked weights tell different stories
The main figures here use the USDA row for cooked ground pork. Raw meat reads differently on the label. A raw 4 oz (113 g) portion lists 297 calories, 19.1 g of protein and 23.9 g of fat.
Cook the same weight and the numbers shift: 4 oz of cooked pork has 336 calories and 29 g of protein, with fat at 23.5 g. Cooking drives out water, so each gram of cooked meat is denser in protein and calories. Some fat also renders into the pan.
The practical rule is to match your log to how you weigh. If you weigh the meat raw from the package, use the raw entry. If you weigh it after browning, use the cooked numbers. Mixing the two is the most common way pork dishes get logged wrong. BodyPal can also log ground pork from a photo of your plate.
How does ground pork compare?
Here is how ground pork stacks up against regular pork and ground turkey, per 100 g and per usual serving.
Verdict: For weight loss, ground turkey is the better swap at 203 calories and 10.4 g of fat per 100 g, about 0.7 of the calories in ground pork with slightly more protein at 27.4 g. Whole pork cuts sit in between at 273 calories, so pick ground pork when you want its flavor and simply keep the portion near 3 oz.
Most popular ground pork brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Smithfield Signature Ground Pork4 oz · 112 g259 kcal
2Villari Ground Pork4 oz · 112 g196 kcal
3Market Pantry Ground Pork4 oz · 114 g246 kcal
4ShopRite Ground Pork4 oz · 112 g188 kcal
5Hemper's Ground Pork4 oz · 113 g212 kcal
6Applegate Ground Pork2.5 oz · 70 g271 kcal
7Marketside Ground Pork4 oz · 112 g241 kcal
Store packages are labeled per raw weight, so they read lower than the cooked numbers above. Source: manufacturer labels / USDA FoodData Central.
Ground pork FAQs
How many calories are in ground pork?
Cooked ground pork has 297 calories per 100 g, so a 3 oz portion (85 g) is 252 calories and a 4 oz portion (113 g) is 336 calories.
Is ground pork good for weight loss?
A 3 oz cooked portion is 252 calories with 21.8 g protein and 17.7 g fat. The 96% lean version is 159 calories with 26 g protein for the same 85 g.
Ground pork vs ground beef: which has more calories?
Cooked ground pork is 297 calories per 100 g, against 215 calories per 100 g for 85/15 ground beef, a difference of 82 calories.
How much protein is in ground pork?
Cooked ground pork has 25.7 g protein per 100 g, which is 21.8 g in a 3 oz portion (85 g). It has 0 g carbs.
How many calories are in 100 g of cooked ground pork?
There are 297 calories in 100 g of cooked ground pork. That serving also gives 25.7 g of protein, 20.8 g of fat and no carbs, which covers 15% of the daily calorie value.
How many calories are in 4 oz of ground pork?
Four ounces (113 g) of cooked ground pork has 336 calories and 29 g of protein. The same 4 oz weighed raw lists 297 calories, because cooking removes water and concentrates the meat.
What are the macros of ground pork?
Per 100 g cooked, ground pork has 25.7 g of protein, 20.8 g of fat and 0 g of carbs. Fat supplies 65% of the calories and protein the remaining 35%.
Does cooked ground pork have more calories than raw?
Yes, by weight. A 4 oz portion has 336 calories cooked versus 297 raw. The meat loses water in the pan, so each gram of cooked pork carries more calories and protein.
Are minced pork calories the same as ground pork?
Yes, minced pork is the same food as ground pork, so it has 297 calories per 100 g cooked and 252 calories in a 3 oz portion (85 g).
