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.

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).

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

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):

21) Shoulder, lean and fat, cooked

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

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):

23) Sirloin chops, lean and fat, cooked

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

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):

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):

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):

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):

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):

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):

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