Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 236 | 16.7 | 18.2 | 0.0 |
| Serving, 150 g | 354 | 25.1 | 27.3 | 0.0 |
| Chop, 200 g | 472 | 33.4 | 36.4 | 0.0 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Shoulder, raw | 354 kcal |
| Tenderloin | 213 kcal |
| Loin | 297 kcal |
| Neck | 400 kcal |
| Belly | 777 kcal |
| Neck kebab, cooked | 480 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin B1 | 0.9 mg | 60% |
| Selenium | 37.5 mcg | 54% |
| Zinc | 4.4 mg | 37% |
| Vitamin B6 | 0.5 mg | 25% |
| Vitamin B12 | 1 mcg | 33% |
How many calories are in 100 g of pork
Pork varies more than any other meat. Tenderloin is about 142 kcal per 100 g, loin 198, shoulder 236, neck 267, and belly over 500, with more fat than meat. Lean cuts have 19-21 g of protein, fatty ones 10-15. So a calorie count for pork without naming the cut says little.
Which cut to choose
If you watch calories, choose tenderloin or loin without visible fat: a 150 g serving is 213-297 kcal. Shoulder suits braising and mince, neck suits kebabs and roasting, its juiciness comes from fat layers. Trimming the edge fat reduces a piece's calories by 20-30%. A 200 g loin chop is about 396 kcal before cooking, breaded and fried in oil about 550-600.
Kebab, fried and braised pork
A pork neck kebab comes to about 320 kcal per 100 g of cooked meat: water leaves over the coals, while the fat stays. A 200 g serving is 640 kcal, without bread or sauces. Pork fried in oil is 300-350 kcal per 100 g, braised about 250. The lightest option is tenderloin baked in foil or grilled.
What pork is good for
Pork leads among meats in vitamin B1: a 150 g serving gives over half the daily need. It also has selenium, zinc and vitamin B12. Lean pork is comparable in calories to beef and skin-on chicken, so it fits a weight loss diet if you choose tenderloin and loin and go easy on frying.
How to count your serving
Weigh the meat before cooking and take the number for your cut from the table above. If the pork is already on a plate with a side or as kebab with vegetables, take a photo in MyFoodMate AI: the app estimates the weight and logs the calories.