How Many Calories Are in Pork?
A 3 oz roasted serving of pork leg, fat left on, carries 232 calories, and the same roast runs 273 calories per 100 g. Protein is why most people log it: 22.8 g in that 3 oz portion, 46% of a day's value, with zero carbs and zero sugar on the record.
You'd need to walk about 46 minutes to burn the 232 calories in a 3 oz (85 g) roasted serving.
How long does it take to burn off pork?
A 3 oz (85 g) roasted serving is 232 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 232 kcal |
|---|---|
| Walking, brisk | 46 min |
| Cycling, moderate | 29 min |
| Swimming, moderate | 33 min |
| Jogging | 27 min |
| Weight training, moderate | 52 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (85 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork quick facts
- US servings from one ounce to a six ounce plate
- Cuts that change the number
- Protein sodium and saturated fat
- How does pork compare across cuts
- Most popular pork brands
- FAQ
Pork quick facts
The record behind every number on this page is USDA SR Legacy 168223, "Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted". That is a fresh roast — a whole leg cooked with its fat cap, sliced thick — not the pink, salted deli ham that shares the word. It is the cut most people are looking at when they photograph a Sunday roast, so it anchors the page.
Two rows are missing from the table below on purpose. USDA does not publish added sugars or trans fat for this SR Legacy record, and a plain roast without a glaze has no added sugar to report anyway.
| Nutrient | Per 100 g | Per 3 oz (85 g) | % Daily Value |
|---|---|---|---|
| Calories | 273 | 232 | — |
| Total fat | 17.61 g | 15.0 g | 19% |
| Saturated fat | 6.47 g | 5.5 g | 28% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 26.83 g | 22.8 g | 46% |
| Sodium | 60 mg | 51 mg | 2% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two more rows worth knowing sit outside the label block: cholesterol is 94 mg per 100 g, so 80 mg in the 3 oz serving, 27% of the FDA Daily Value. Potassium is 352 mg per 100 g, 299 mg per serving, 6% DV.
US servings from one ounce to a six ounce plate
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 76 kcal |
| 3 oz roasted, the standard meat portion | 85 g | 232 kcal |
| 4 oz roasted | 113 g | 308 kcal |
| 1 cup, diced | 135 g | 369 kcal |
| 6 oz roasted, two thick plated slices | 170 g | 464 kcal |
| Per 100 g | 100 g | 273 kcal |
USDA lists two of these as household measures for this record: the 3 oz portion and the cup of diced meat. The 1 oz, 4 oz and 6 oz lines are our own arithmetic from the USDA 100 g figure, not USDA servings — useful, because almost nobody plates exactly three ounces.
That cup line is the trap. Diced meat packs, so 1 cup weighs 135 g and lands at 369 calories, about 1.6 times the 3 oz serving most people picture. If you cube leftover roast into a rice bowl and log "a cup of pork," you have logged roughly a serving and a half.
The other trap is raw weight. The raw version of this cut, SR Legacy 168222, is 245 calories per 100 g — lower than the cooked 273, because roasting drives off water and concentrates what's left. A 4 oz raw chop or slab shrinks to roughly 3 oz on the plate. Weigh raw and log raw, or weigh cooked and log cooked; mixing the two is how a 3 oz plate gets logged as 308 calories instead of 232.
Cuts that change the number
"Pork" is not one number. Between the leanest and the fattiest roasted cut, calories per gram double.
| Version | Per 100 g | Serving | Calories |
|---|---|---|---|
| Roast pork leg, lean and fat (main record) | 273 kcal | 3 oz (85 g) | 232 kcal |
| Roast pork leg, lean only | 211 kcal | 3 oz (85 g) | 179 kcal |
| Pork loin roast, lean and fat | 248 kcal | 3 oz (85 g) | 211 kcal |
| Pork tenderloin, roasted | 147 kcal | 3 oz (85 g) | 125 kcal |
| Pork shoulder, roasted | 292 kcal | 3 oz (85 g) | 248 kcal |
| Ground pork, raw | 263 kcal | 4 oz (113 g) | 297 kcal |
| Cured ham, lean only, roasted | 157 kcal | 3 oz (85 g) | 133 kcal |
Trimming the fat is the single biggest lever. The same leg, carved lean only, is 211 calories per 100 g instead of 273 — 179 per 3 oz instead of 232. Cutting the fat cap off your slice saves 53 calories on a portion you were eating anyway, and protein actually goes up, to 29.41 g per 100 g.
Tenderloin is the outlier. At 147 calories per 100 g it is the leanest roasted pork record here, 125 calories for 3 oz, with 3.96 g of fat and 26.04 g of protein per 100 g. Shoulder sits at the other end: 292 per 100 g, 248 per 3 oz, 21.39 g of fat — close to double the tenderloin’s calories per gram. Both are pork. Only tenderloin and lean cured ham come in under 200 calories per 100 g on this list.
Ground pork is sold raw and logged raw. At 263 calories per 100 g, a 4 oz (113 g) patty of raw ground pork is 297 calories before anything hits the pan. It cooks down in weight, so if you weigh the cooked patty you are weighing a smaller, denser thing than the number you started with.
Brand labels track these cuts closely. A fully cooked boneless pork roast is around 209 calories per 100 g on its label, a sous-vide boneless loin about 148, and pulled pork sold in a tub about 286 — the sauce and the fatty shoulder underneath both push it up.
Protein sodium and saturated fat
Three ounces of roast pork delivers 22.8 g of protein, 46% of the Daily Value, for 232 calories. That is a strong ratio, and it is the reason MyPlate counts lean pork alongside poultry and fish in the protein group.
Saturated fat is the row to watch instead. The 3 oz portion carries 5.5 g, 28% DV, and the Dietary Guidelines for Americans put the ceiling at less than 10% of daily calories. Carve lean and that drops to about 2.8 g, our scaling of the USDA lean-only figure of 3.3 g per 100 g. If you're building a meal around a fatty shoulder roast, the saturated fat runs ahead of the calories, not behind them.
Sodium goes the other way, and it is the biggest surprise on the page. Fresh roast pork is 51 mg per 3 oz — 2% DV, about a rounding error. Swap in cured ham, lean only, roasted and the same 3 oz brings 1,128 mg of sodium, 49% of a day, roughly half a teaspoon of table salt. The cure adds about 22 times more sodium per gram, while cutting calories almost in half. If you're watching sodium, the fresh roast is the better pick even though it costs more calories.
How does pork compare across cuts
| Cut | Per 100 g | US serving | Calories |
|---|---|---|---|
| Roast pork leg, lean and fat | 273 kcal | 3 oz (85 g) | 232 kcal |
| Pork loin roast | 248 kcal | 3 oz (85 g) | 211 kcal |
| Pork shoulder, roasted | 292 kcal | 3 oz (85 g) | 248 kcal |
| Pork tenderloin, roasted | 147 kcal | 3 oz (85 g) | 125 kcal |
Our take: if you're eating pork to lose weight, buy tenderloin and stop reading — 125 calories for 3 oz and 26 g of protein per 100 g is the best deal in the whole category, and nothing else here is close. If you want the roast, the leg and the loin are within 21 calories of each other per serving, so pick on flavor and carve the fat off; that saves you more than switching cuts does. Shoulder is the one to portion deliberately: it is the fattiest of the four, it pulls beautifully, and 248 calories per 3 oz becomes 496 the moment you take a second helping without thinking.
Most popular pork brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Tyson All Natural Fresh Pork Loin Roast | 116 cal |
| Hillshire Farm Fully Cooked Boneless Pork Roast | 209 cal |
| Austin Blues All Natural Pulled Pork | 286 cal |
| IBP Bone-In Pork Loin Center-Cut Chop | 170 cal |
| Prairie Fresh Pork Shoulder Butt Boneless | 232 cal |
| Black Oak Sous Vide Applewood Boneless Pork Loin | 148 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork FAQs
How many calories are in 3 oz of pork?
A 3 oz (85 g) serving of roasted pork leg with the fat on is 232 calories, from the USDA record at 273 per 100 g. Carved lean only, the same 3 oz is 179. Tenderloin at that weight is 125, and shoulder is 248.
How many calories are in a pork chop?
The closest USDA record is roasted pork loin at 248 calories per 100 g, so about 211 for a 3 oz cooked chop off the bone. A raw bone-in center-cut chop sold at retail is labeled around 190 calories for 3.95 oz (112 g), before it loses water in the pan.
Is pork healthier than beef?
Roasted pork tenderloin is 147 calories per 100 g with 3.96 g of fat, while pork shoulder is 292 with 21.39 g, so the cut matters more than the animal. Choosing lean pork over fatty pork moves your numbers twice as much as choosing pork over another red meat.
How many calories in roast pork per 100 g?
Roasted pork leg with the fat on is 273 calories per 100 g. Lean only it is 211, loin is 248, shoulder is 292 and tenderloin is 147. The raw leg is 245 per 100 g, lower than cooked because roasting drives off water and concentrates the meat.
Does trimming the fat cut pork calories?
Yes, by 62 calories per 100 g on the leg: 273 with the fat, 211 lean only. On a 3 oz serving that is 232 against 179, a saving of 53. Saturated fat drops from 6.47 g to 3.3 g per 100 g, and protein rises to 29.41 g.
How much protein is in pork?
Roasted pork leg has 26.83 g of protein per 100 g, or 22.8 g in a 3 oz serving — 46% of the Daily Value for 232 calories. Lean-only leg is higher at 29.41 g per 100 g, and tenderloin gives 26.04 g for only 147 calories.
Is pork tenderloin the leanest cut?
Yes — tenderloin is 147 calories and 3.96 g of fat per 100 g, the leanest of the roasted cuts on this page, ahead of lean-only leg at 211 and loin at 248. A 3 oz serving is 125 calories, roughly half the 232 of a fat-on roast leg slice.
How many calories in pulled pork?
A tub of plain pulled pork is labeled around 286 calories per 100 g, or 160 for a 2 oz (56 g) portion. That is higher than roast leg because pulled pork starts from shoulder, the fattiest roasting cut at 292 per 100 g. Barbecue sauce adds more on top.
Similar foods
- Hot wings — 571 cal for 6 wings
- Fish taco — 275 cal per taco
- Burger Patty — 230 cal per patty
- Pork Shoulder — 229 cal per 3 oz
- Pizza — 317 cal per slice
- New York Strip — 449 cal per 6 oz steak
Count it without the math
Point the camera at the plate and BodyPal counts the pork for you, cut, trimming and all.
