30 Types of Pork: Nutrition Facts For Common Cuts

Pork is a staple in the human diet, but its nutritional content can vary considerably depending on the specific cut, similar to other meats.

Certain pork cuts are high in fat, while others are nearly fat-free. Likewise, some pork varieties boast high protein content, while others offer only a modest amount.

To make it easier to understand pork’s diverse nutritional characteristics, this article offers nutritional information for 30 distinct types, encompassing all the popular cuts.

All nutritional data is presented based on cooked weight per 100 grams and per serving, and it has been sourced from the USDA’s FoodData Central database.

Grilled pork loin in a cast iron pan.

1) Bacon, baked

Bacon is a fatty pork cut sourced from the belly, and it is typically cured.

Below are its nutritional values per 100 grams and per 8.1-gram slice (1).

NamePer 100gPer 8.1g slice
Calories548 kcal44 kcal
Carbohydrates1.35 g0.11 g
Fat43.3 g3.51 g
Saturated14.2 g1.15 g
Monounsaturated19.1 g1.55 g
Polyunsaturated4.86 g0.39 g
Protein35.7 g2.89 g
Sodium2190 mg177 mg
Cholesterol107 mg8.67 mg
Table 1: Nutrition facts for cooked bacon per 100g and per 8.1g slice

2) Back ribs, cooked, separable lean only

Back ribs are a popular cut of pork, frequently used for grilling and barbecuing.

They possess a high fat content and a moderate amount of protein. Here are their nutritional values per 100 grams and per 3-oz (85-gram) serving (2):

NamePer 100gPer 3oz (85g)
Calories255 kcal217 kcal
Carbohydrates0 g0 g
Fat17.6 g15 g
Saturated6.22 g5.29 g
Monounsaturated7.65 g6.5 g
Polyunsaturated2.79 g2.37 g
Protein24.2 g20.6 g
Sodium98 mg83.3 mg
Cholesterol84 mg71.4 mg
Table 2: Nutrition facts for cooked back ribs per 100g and per 3oz (85g) serving

3) Belly pork, cooked

Pork belly is a popular and fatty pork product.

In comparison to many other cuts of pork, it has a notably higher fat content. Here are its nutritional attributes per 100 grams and per 60-gram slice (3):

NamePer 100gPer 60g slice
Calories404 kcal242 kcal
Carbohydrates0 g0 g
Fat32.24 g19.3 g
Saturated11.68 g7.0 g
Monounsaturated13.98 g8.39 g
Polyunsaturated5.4 g3.22 g
Protein26.58 g15.9 g
Sodium448 mg269 mg
Cholesterol104 mg62.4 mg
Table 3: Nutrition facts for cooked belly pork per 100g and per 60-gram slice

4) Blade chops, lean and fat, cooked

Blade chops, a variety of pork chop obtained from the shoulder.

Here are their nutritional values per 100 grams and per 131-gram chop (4):

NamePer 100gPer 131g chop
Calories202 kcal265 kcal
Carbohydrates0 g1.09 g
Fat11.1 g14.5 g
Saturated3.28 g4.3 g
Monounsaturated3.91 g5.12 g
Polyunsaturated1.47 g1.93 g
Protein24.7 g32.4 g
Sodium58 mg76 mg
Cholesterol77 mg101 mg
Table 5: Nutrition facts for cooked blade chops, lean and fat, per 100g and per 131-gram chop

5) Blade chops, separable lean only, cooked

Blade chops with their fat content trimmed have a relatively higher protein content and a reduced fat content.

Here are their nutritional characteristics per 100 grams and per 131-gram lean-only chop (5):

NamePer 100gPer 131g chop
Calories169 kcal221 kcal
Carbohydrates0 g0 g
Fat6.74 g8.83 g
Saturated1.64 g2.15 g
Monounsaturated1.91 g2.5 g
Polyunsaturated0.67 g0.88 g
Protein26.1 g34.2 g
Sodium58 mg76 mg
Cholesterol76 mg99.6 mg
Table 5: Nutrition facts for cooked blade chops, separable lean only, per 100g and per 131-gram chop

6) Country-style ribs, lean and fat, cooked

Country-style ribs, from the pork loin’s end, possess a lower fat content compared to other rib cuts.

Below are their nutritional values per 100 grams and per 86-gram rib (without bone) (6):

NamePer 100gPer 86g rib
Calories273 kcal235 kcal
Carbohydrates0 g0 g
Fat17.7 g15.2 g
Saturated6.3 g5.42 g
Monounsaturated7.65 g6.58 g
Polyunsaturated2.14 g1.84 g
Protein26.5 g22.8 g
Sodium58 mg49.9 mg
Cholesterol103 mg88.6 mg
Table 6: Nutrition facts for country-style ribs, lean and fat, per 100g and per 86-gram rib

7) Country-style ribs, separable lean only, cooked

When the fat is trimmed from the edges, country-style ribs provide a higher protein content per gram.

The table below showcases the nutritional data per 100 grams and per 80-gram rib (7):

NamePer 100gPer 80g rib
Calories247 kcal198 kcal
Carbohydrates0 g0 g
Fat14.3 g11.4 g
Saturated5.09 g4.07 g
Monounsaturated6.26 g5.01 g
Polyunsaturated1.63 g1.3 g
Protein27.7 g22.2 g
Sodium60 mg48 mg
Cholesterol105 mg84 mg
Table 7: Nutrition facts for country-style ribs, separable lean only, per 100g and per 80-gram rib

8) Fatback, cooked

Fatback, as the name implies, is a cut of pork from the back, characterized by its exceptionally high fat content and minimal protein content.

Here are the nutritional values for fat back per 100 grams and per 26-gram slice (8):

NamePer 100gPer 26g slice
Calories750 kcal195 kcal
Carbohydrates0 g0 g
Fat81.93 g21.3 g
Saturated31.34 g8.15 g
Monounsaturated36.64 g9.53 g
Polyunsaturated10.74 g2.79 g
Protein2.68 g0.70 g
Sodium2039 mg530 mg
Cholesterol84 mg21.8 mg
Table 8: Nutrition facts for fat back per 100g and per 26-gram slice

9) Ground pork, 72% lean, cooked

Ground pork with a 72% lean content is a relatively fatty product with a moderate protein content.

It offers the following nutritional properties per 100 grams and per three-ounce (85g) serving (9):

NamePer 100gPer 3oz (85g)
Calories393 kcal333 kcal
Carbohydrates1.39 g1.18 g
Fat32.9 g27.9 g
Saturated11.3 g9.6 g
Monounsaturated29.6 g25.05 g
Polyunsaturated8.33 g7.06 g
Protein22.8 g19.35 g
Sodium94 mg79.5 mg
Cholesterol100 mg84.8 mg
Table 9: Nutrition facts for 72% lean ground pork per 100g and per 3oz (85g) serving

10) Ground pork, 84% lean, cooked

In contrast to higher-fat varieties, 84% lean ground pork has a considerably higher protein content.

The following table displays its nutritional properties per 100 grams and per three-ounce (85g) serving (10):

NamePer 100gPer 3oz (85g)
Calories289 kcal246 kcal
Carbohydrates0.58 g0.49 g
Fat20.0 g17.0 g
Saturated6.63 g5.64 g
Monounsaturated9.02 g7.67 g
Polyunsaturated2.55 g2.17 g
Protein26.7 g22.7 g
Sodium89 mg75.6 mg
Cholesterol89 mg75.6 mg
Table 10: Nutrition facts for 84% lean ground pork per 100g and per 3oz (85g) serving

11) Ground pork, 96% lean, cooked

96% lean ground pork ranks among the best dietary sources of protein, and it has a low fat content.

Here are its nutritional values per 100 grams and per three-ounce (85g) serving (11):

NamePer 100gPer 3oz (85g)
Calories187 kcal159 kcal
Carbohydrates0 g0 g
Fat7.15 g6.08 g
Saturated1.95 g1.66 g
Monounsaturated2.71 g2.3 g
Polyunsaturated0.78 g0.66 g
Protein30.6 g26.0 g
Sodium84 mg71.4 mg
Cholesterol78 mg66.3 mg
Table 11: Nutrition facts for 96% lean ground pork per 100g and per 3oz (85g) serving

12) Ham hocks, cooked

Ham hocks have a moderate fat content and they’re a collagen-rich cut of pork (12).

In terms of nutrition, they provide the following values per 100 grams and per 85-gram hock. Please note that the ham hock product in the USDA database contains added salt, hence the elevated sodium values (13):

NamePer 100gPer 85g hock
Calories268 kcal228 kcal
Carbohydrates1.09 g0.93 g
Fat22.79 g19.4 g
Saturated8.11 g6.9 g
Monounsaturated10.0 g8.53 g
Polyunsaturated3.82 g3.25 g
Protein14.64 g12.4 g
Sodium1040 mg884 mg
Cholesterol60 mg51 mg
Table 12: Nutrition facts for cooked ham hocks per 100g and per 85-gram hock

13) Ham, whole, lean and fat, roasted

A whole ham is relatively high in both protein and fat. It provides the following values per 100 grams and per three-ounce (85g) serving (14):

NamePer 100gPer 3oz (85g)
Calories273 kcal232 kcal
Carbohydrates0 g0 g
Fat17.6 g15.0 g
Saturated6.47 g5.5 g
Monounsaturated7.88 g6.7 g
Polyunsaturated1.68 g1.43 g
Protein26.8 g22.8 g
Sodium60 mg51.0 mg
Cholesterol94 mg79.9 mg
Table 13: Nutrition facts for cooked whole ham, lean and fat, per 100g and per 3oz (85g)

14) Ham, whole, separable lean only, roasted

When the external fat is trimmed off, a whole roast ham exhibits a significantly reduced fat content and offers a comparatively higher protein content per serving.

Here are the nutritional values per 100 grams and per three-ounce (85g) serving (15):

NamePer 100gPer 3oz (85g)
Calories211 kcal179 kcal
Carbohydrates0 g0 g
Fat9.44 g8.02 g
Saturated3.3 g2.8 g
Monounsaturated4.45 g3.78 g
Polyunsaturated0.85 g0.72 g
Protein29.4 g25.0 g
Sodium64 mg54.4 mg
Cholesterol94 mg79.9 mg
Table 14: Nutrition facts for cooked whole ham, separable lean only, per 100g and per 3oz (85g)

For more information on ham, refer to this complete guide:

Is Ham a Healthy Choice?

15) Kidney, cooked

Pork kidney is a relatively lean pork cut, containing less than 5% fat by weight.

Here is the nutritional data per 100 grams and per three-ounce (85-gram) serving (16):

NamePer 100gPer 3oz (85g)
Calories151 kcal128 kcal
Carbohydrates0 g0 g
Fat4.7 g4.0 g
Saturated1.51 g1.28 g
Monounsaturated1.55 g1.32 g
Polyunsaturated0.38 g0.32 g
Protein25.4 g21.6 g
Sodium80 mg68 mg
Cholesterol480 mg408 mg
Table 15: Nutrition facts for cooked pork kidney per 100g and per 3oz (85g)

16) Liver, cooked

Similar to pork kidney, liver is another lean organ meat that is rich in protein.

Nutritionally, it offers the following values per 100 grams and per three-ounce serving (17):

NamePer 100gPer 3oz (85g)
Calories165 kcal140 kcal
Carbohydrates3.76 g3.2 g
Fat4.4 g3.74 g
Saturated1.41 g1.2 g
Monounsaturated0.63 g0.54 g
Polyunsaturated1.05 g0.89 g
Protein26.0 g22.1 g
Sodium49.0 mg41.6 mg
Cholesterol355 mg302 mg
Table 16: Nutrition facts for cooked pork liver per 100g and per 3oz (85g)

For more information on organ meats, see this guide:

A Guide To Organ Meats (and a List of 10 Varieties)

17) Loin chops, lean and fat, cooked

Loin chops offer the following nutritional properties per 100 grams and per typical 145-gram chop (18):

NamePer 100gPer 145g chop
Calories196 kcal284 kcal
Carbohydrates0 g0 g
Fat9.14 g13.3 g
Saturated3.16 g4.58 g
Monounsaturated3.9 g5.66 g
Polyunsaturated1.05 g1.52 g
Protein26.6 g38.6 g
Sodium44 mg63.8 mg
Cholesterol73 mg106 mg
Table 17: Nutrition facts for cooked pork loin chops, lean and fat, per 100g and per 145-gram chop

18) Loin chops, separable lean only, cooked

When the exterior fat is trimmed, loin chops have a considerably reduced fat content. Per 100 grams and per 145-gram chop, they offer the following nutritional properties (19):

NamePer 100gPer 145g chop
Calories173 kcal251 kcal
Carbohydrates0 g0 g
Fat6.08 g8.82 g
Saturated2.08 g3.02 g
Monounsaturated2.65 g3.84 g
Polyunsaturated0.605 g0.88 g
Protein27.6 g40.0 g
Sodium45 mg65.2 mg
Cholesterol72 mg104 mg
Table 18: Nutrition facts for cooked pork loin chops, separable lean only, per 100g and per 145-gram chop

19) Loin, whole, lean and fat, cooked

Here are the nutritional values provided by cooked whole pork loin per 100 grams and per three-ounce (85g) serving (20):

NamePer 100gPer 3oz (85g)
Calories239 kcal203 kcal
Carbohydrates0 g0 g
Fat13.6 g11.6 g
Saturated5.11 g4.34 g
Monounsaturated6.06 g5.15 g
Polyunsaturated1.17 g0.99 g
Protein27.2 g23.1 g
Sodium48 mg40.8 mg
Cholesterol80 mg68 mg
Table 19: Nutrition facts for cooked whole pork loin, lean and fat, per 100g and per 3oz (85g) serving

20) Loin, whole, separable lean only, cooked

Consuming only the lean portion of the whole pork loin will result in approximately one-third less fat.

Here are the nutritional values per 100 grams and per three-ounce (85g) serving (21):

NamePer 100gPer 3oz (85g)
Calories204 kcal173 kcal
Carbohydrates0 g0 g
Fat9.12 g7.75 g
Saturated3.38 g2.87 g
Monounsaturated4.16 g3.54 g
Polyunsaturated0.7 g0.60 g
Protein28.6 g24.3 g
Sodium50 mg42.5 mg
Cholesterol79 mg67.2 mg
Table 20: Nutrition facts for cooked whole pork loin, separable lean only, per 100g and per 3oz (85g) serving

21) Shoulder, lean and fat, cooked

Cooked pork shoulder has the following nutritional values per 100 grams and per three-ounce (85g) serving (22):

NamePer 100gPer 3oz (85g)
Calories292 kcal248 kcal
Carbohydrates0 g0 g
Fat21.4 g18.2 g
Saturated7.86 g6.68 g
Monounsaturated9.47 g8.05 g
Polyunsaturated2.05 g1.74 g
Protein23.3 g19.8 g
Sodium68 mg57.8 mg
Cholesterol90 mg76.5 mg
Table 21: Nutrition facts for cooked pork shoulder, lean and fat, per 100g and per 3oz (85g) serving

22) Shoulder, separable lean only, cooked

Opting for only the lean portion of pork shoulder significantly reduces the fat and overall calorie content.

The table below presents the nutritional values for lean pork shoulder per 100 grams and per three-ounce (85g) serving (23):

NamePer 100gPer 3oz (85g)
Calories230 kcal196 kcal
Carbohydrates0 g0 g
Fat13.5 g11.5 g
Saturated4.79 g4.07 g
Monounsaturated6.17 g5.24 g
Polyunsaturated1.25 g1.06 g
Protein25.3 g21.5 g
Sodium75 mg63.8 mg
Cholesterol90 mg76.5 mg
Table 22: Nutrition facts for cooked pork shoulder, separable lean only, per 100g and per 3oz (85g) serving

23) Sirloin chops, lean and fat, cooked

Pork sirloin chops offer the following nutritional profile per 100 grams and per 159-gram chop (24):

NamePer 100gPer 159g chop
Calories170 kcal270 kcal
Carbohydrates0 g0 g
Fat5.53 g8.79 g
Saturated1.78 g2.83 g
Monounsaturated2.11 g3.36 g
Polyunsaturated0.82 g1.31 g
Protein28.2 g44.8 g
Sodium65 mg103 mg
Cholesterol76 mg121 mg
Table 24: Nutrition facts for cooked sirloin chops, lean and fat, per 100g and per 159-gram chop

25) Sirloin roast, lean and fat, cooked

The nutritional data for cooked sirloin roast is presented below per 100 grams and per three-ounce (85g) serving (26):

NamePer 100gPer 3oz (85g)
Calories230 kcal196 kcal
Carbohydrates0 g0 g
Fat12.9 g11.0 g
Saturated4.11 g3.49 g
Monounsaturated5.04 g4.28 g
Polyunsaturated1.5 g1.28 g
Protein26.6 g22.6 g
Sodium57 mg48.4 mg
Cholesterol89 mg75.6 mg
Table 25: Nutrition facts for cooked sirloin roast, lean and fat, per 100g and per 3oz (85g) serving

26) Sirloin roast, separable lean only, cooked

Consuming pork sirloin roast with its external fat trimmed reduces the fat content by approximately 25%. The nutritional values per 100 grams and per three-ounce (85g) serving are as follows (27):

NamePer 100gPer 3oz (85g)
Calories204 kcal173 kcal
Carbohydrates0 g0 g
Fat9.44 g8.02 g
Saturated2.87 g2.44 g
Monounsaturated3.61 g3.07 g
Polyunsaturated1.0 g0.85 g
Protein27.8 g23.6 g
Sodium59 mg50.2 mg
Cholesterol89 mg75.6 mg
Table 26: Nutrition facts for cooked sirloin roast, separable lean only, per 100g and per 3oz (85g) serving

27) Sirloin tip roast, lean and fat, cooked

Sirloin tip roast is one of the leanest and lowest-calorie cuts of pork.

The nutrition facts for 100 grams and per three-ounce (85g) serving are as follows (28):

NamePer 100gPer 3oz (85g)
Calories156 kcal133 kcal
Carbohydrates0 g0 g
Fat2.56 g2.18 g
Saturated0.79 g0.67 g
Monounsaturated1.02 g0.87 g
Polyunsaturated0.47 g0.40 g
Protein31.1 g26.4 g
Sodium43 mg36.6 mg
Cholesterol84 mg71.4 mg
Table 27: Nutrition facts for sirloin tip roast, lean and fat, per 100g and per 3oz (85g) serving

28) Tail, cooked

Pork tail is a relatively uncommon, high-fat type of pork.

It offers the following nutritional values per 100 grams and per three-ounce (85g) serving (29):

NamePer 100gPer 3oz (85g)
Calories396 kcal337 kcal
Carbohydrates0 g0 g
Fat35.8 g30.4 g
Saturated12.4 g10.5 g
Monounsaturated16.9 g14.4 g
Polyunsaturated3.94 g3.35 g
Protein17.0 g14.4 g
Sodium25 mg21.2 mg
Cholesterol129 mg110 mg
Table 28: Nutrition facts for cooked pork tail, per 100g and per 3oz (85g) serving

29) Tenderloin, lean and fat, cooked

The following table displays the nutritional values of pork tenderloin per 100 grams and per three-ounce (85g) serving (30):

NamePer 100gPer 3oz (85g)
Calories147 kcal125 kcal
Carbohydrates0 g0 g
Fat3.96 g3.37 g
Saturated1.36 g1.16 g
Monounsaturated1.52 g1.29 g
Polyunsaturated0.57 g0.48 g
Protein26.0 g22.1 g
Sodium57 mg48.4 mg
Cholesterol73 mg62 mg
Table 29: Nutrition facts for cooked pork tenderloin, lean and fat, per 100g and per 3oz (85g) serving

30) Tenderloin, separable lean only, cooked

Pork tenderloin is one of the leanest types of pork, and removing the fat further reduces its fat and calorie content even lower.

The nutritional values per 100 grams and per three-ounce (85g) serving are shown below (31):

NamePer 100gPer 3oz (85g)
Calories143 kcal122 kcal
Carbohydrates0 g0 g
Fat3.51 g2.98 g
Saturated1.2 g1.02 g
Monounsaturated1.33 g1.13 g
Polyunsaturated0.51 g0.43 g
Protein26.2 g22.3 g
Sodium57 mg48.4 mg
Cholesterol73 mg62 mg
Table 30: Nutrition facts for cooked pork tenderloin, separable lean only, per 100g and per 3oz (85g) serving

How Do the Different Types of Pork Compare Nutritionally?

Based on their protein content per 100 grams after cooking, the following sections illustrate the pork varieties with the highest protein, the highest and lowest fat, and the highest and lowest calorie content.

Highest Protein

  1. Bacon: 356 g protein per 100 grams
  2. Sirloin tip roast: 31.1g protein per 100 grams
  3. Ground pork, 96% lean: 30.6g protein per 100 grams
  4. Ham, whole, separable lean only: 29.4g protein per 100 grams
  5. Pork loin, whole, separable lean only: 28.6g protein per 100 grams

Highest Fat

  1. Fat back: 81.93g fat per 100 grams
  2. Bacon: 43.3g fat per 100 grams
  3. Tail: 35.8g protein per 100 grams
  4. Ground pork, 72% lean: 32.9g protein per 100 grams
  5. Belly pork: 32.4g protein per 100 grams

Lowest Fat

  1. Sirloin tip roast: 2.56g fat per 100 grams
  2. Tenderloin, separable lean only: 3.51g fat per 100 grams
  3. Tenderloin, lean and fat: 3.96g fat per 100 grams
  4. Pork liver: 4.4g fat per 100 grams
  5. Pork kidney: 4.7g fat per 100 grams

Highest Calorie

  1. Fat back: 750 kcal per 100 grams
  2. Bacon: 548 kcal per 100 grams
  3. Belly pork: 404 kcal per 100 grams
  4. Tail: 396 kcal per 100 grams
  5. Ground pork, 72% lean: 393 kcal per 100 grams

Lowest Calorie

  1. Tenderloin, separable lean only: 143 kcal per 100 grams
  2. Tenderloin, lean and fat: 147 kcal per 100 grams
  3. Kidney, cooked: 151 kcal per 100 grams
  4. Sirloin tip roast: 156 kcal per 100 grams
  5. Liver: 165 kcal per 100 grams

Factors That May Influence Pork’s Nutritional Composition

It’ is worth noting’s important to acknowledge that the official USDA nutritional data for each pork variety is generally accurate on average. However, several factors can impact the nutritional values of pork.

For instance, cooking pork in butter or oil can introduce a significant amount of additional fat and calories.

Similarly, using a marinade will probably contribute extra carbohydrates, fat, and calories, depending on its ingredients.

Final Thoughts

As demonstrated throughout this guide, pork can vary significantly in fat and protein content, offering both high and low options.

For individuals who include pork in their diet, the best variety will depend on their personal dietary goals.

For more details on the nutritional benefits and downsides of pork, you can refer to this nutritional guide to pork meat.

If you’re interested in similar nutritional information for various types of beef, you can find it here:

30 Types of Beef: Nutrition Facts For Every Cut

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Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.