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Pork nutrition: calories, carbs, GI, protein, fiber, fats

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pork

Pork
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ II for grilled pork https://ses.library.usyd.edu.au/handle/2123/11945 19
Calories ⓘ Calories per 100-gram serving 242
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 12.6 (acidic)
TOP 8% Protein ⓘHigher in Protein content than 92% of foods
TOP 11% Vitamin B1 ⓘHigher in Vitamin B1 content than 89% of foods
TOP 16% Potassium ⓘHigher in Potassium content than 84% of foods
TOP 21% Cholesterol ⓘHigher in Cholesterol content than 79% of foods
TOP 23% Selenium ⓘHigher in Selenium content than 77% of foods

Pork calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 242
Calories in 3 oz 206 85 g

Pork Glycemic index (GI)

Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium: 19 mg of 1,000 mg 2%
Iron: 0.87 mg of 8 mg 11%
Magnesium: 28 mg of 420 mg 7%
Phosphorus: 246 mg of 700 mg 35%
Potassium: 423 mg of 3,400 mg 12%
Sodium: 62 mg of 2,300 mg 3%
Zinc: 2.39 mg of 11 mg 22%
Copper: 0.073 mg of 1 mg 8%
Manganese: 0.009 mg of 2 mg 0%
Selenium: 45.3 µg of 55 µg 82%

Mineral chart - relative view

Potassium
423 mg
TOP 16%
Selenium
45.3 µg
TOP 23%
Phosphorus
246 mg
TOP 23%
Magnesium
28 mg
TOP 35%
Zinc
2.39 mg
TOP 36%
Calcium
19 mg
TOP 55%
Sodium
62 mg
TOP 63%
Iron
0.87 mg
TOP 65%
Copper
0.073 mg
TOP 68%
Manganese
0.009 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Vitamin A: 7 IU of 5,000 IU 0%
Vitamin E : 0.29 mg of 15 mg 2%
Vitamin D: 1.3 µg of 10 µg 13%
Vitamin C: 0.6 mg of 90 mg 1%
Vitamin B1: 0.877 mg of 1 mg 73%
Vitamin B2: 0.321 mg of 1 mg 25%
Vitamin B3: 5.037 mg of 16 mg 31%
Vitamin B5: 0.698 mg of 5 mg 14%
Vitamin B6: 0.464 mg of 1 mg 36%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0.7 µg of 2 µg 29%
Choline: 93.9 mg of 550 mg 17%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.877 mg
TOP 11%
Vitamin B2
0.321 mg
TOP 24%
Vitamin B6
0.464 mg
TOP 27%
Vitamin B3
5.037 mg
TOP 32%
Vitamin D
1.3 µg
TOP 42%
Vitamin B12
0.7 µg
TOP 45%
Vitamin B5
0.698 mg
TOP 46%
Vitamin C
0.6 mg
TOP 46%
Choline
93.9 mg
TOP 52%
Vitamin A
7 IU
TOP 67%
Vitamin E
0.29 mg
TOP 67%
Folate
5 µg
TOP 79%
Vitamin K
0 µg
TOP 100%

Macronutrients chart

28% 14% 57%
Protein:
Daily Value: 55%
27.32 g of 50 g
55%
Fats:
Daily Value: 21%
13.92 g of 65 g
21%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
57.87 g of 2,000 g
3%
Other:
0.89 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 363% 353% 270% 240% 350% 204% 187% 243% 458%
Tryptophan: 338 mg of 280 mg 121%
Threonine: 1234 mg of 1,050 mg 118%
Isoleucine: 1260 mg of 1,400 mg 90%
Leucine: 2177 mg of 2,730 mg 80%
Lysine: 2446 mg of 2,100 mg 116%
Methionine: 712 mg of 1,050 mg 68%
Phenylalanine: 1086 mg of 1,750 mg 62%
Valine: 1473 mg of 1,820 mg 81%
Histidine: 1067 mg of 700 mg 152%

Fat type information

41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g

All nutrients for Pork per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 242kcal 12% 39% 5.1 times more than OrangeOrange
Protein 27.32g 65% 8% 9.7 times more than BroccoliBroccoli
Fats 13.92g 21% 25% 2.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.6mg 1% 46% 88.3 times less than LemonLemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 80mg 27% 21% 4.7 times less than EggEgg
Vitamin D 1.3µg 13% 42% 1.7 times less than EggEgg
Iron 0.87mg 11% 65% 3 times less than Beef broiledBeef broiled
Calcium 19mg 2% 55% 6.6 times less than MilkMilk
Potassium 423mg 12% 16% 2.9 times more than CucumberCucumber
Magnesium 28mg 7% 35% 5 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.07mg 8% 68% 1.9 times less than ShiitakeShiitake
Zinc 2.39mg 22% 36% 2.6 times less than Beef broiledBeef broiled
Phosphorus 246mg 35% 23% 1.4 times more than Chicken meatChicken meat
Sodium 62mg 3% 63% 7.9 times less than White BreadWhite Bread
Vitamin A 7IU 0% 67% 2386.6 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.29mg 2% 67% 5 times less than KiwifruitKiwifruit
Selenium 45.3µg 82% 23%
Manganese 0.01mg 0% 93%
Vitamin B1 0.88mg 73% 11% 3.3 times more than Pea rawPea raw
Vitamin B2 0.32mg 25% 24% 2.5 times more than AvocadoAvocado
Vitamin B3 5.04mg 31% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B5 0.7mg 14% 46% 1.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.46mg 36% 27% 3.9 times more than OatOat
Vitamin B12 0.7µg 29% 45% Equal to PorkPork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 5µg 1% 79% 12.2 times less than Brussels sproutBrussels sprout
Saturated Fat 5.23g 26% 24% 1.1 times less than Beef broiledBeef broiled
Choline 93.9mg 17% 52%
Monounsaturated Fat 6.19g N/A 26% 1.6 times less than AvocadoAvocado
Polyunsaturated fat 1.2g N/A 42% 39.3 times less than WalnutWalnut
Tryptophan 0.34mg 0% 46% 1.1 times more than Chicken meatChicken meat
Threonine 1.23mg 0% 47% 1.7 times more than Beef broiledBeef broiled
Isoleucine 1.26mg 0% 49% 1.4 times more than Salmon rawSalmon raw
Leucine 2.18mg 0% 50% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 2.45mg 0% 48% 5.4 times more than TofuTofu
Methionine 0.71mg 0% 50% 7.4 times more than QuinoaQuinoa
Phenylalanine 1.09mg 0% 51% 1.6 times more than EggEgg
Valine 1.47mg 0% 46% 1.4 times less than Soybean rawSoybean raw
Histidine 1.07mg 0% 45% 1.4 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 242
% Daily Value*
22%
Total Fat 14g
23%
Saturated Fat 5g
Trans Fat g
27%
Cholesterol 80mg
3%
Sodium 62mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 27g
Vitamin D 53mcg 9%

Calcium 19mg 2%

Iron 1mg 13%

Potassium 423mg 12%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pork nutrition infographic

Pork nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.