Lean pork is pork with most of the visible fat trimmed away, giving it a firmer, meatier texture. It is used in stir-fries, roasts, chops, and stews, and is a common source of protein in many cuisines.
Nutritionally, lean pork is high in protein and moderate in fat. Per 100 g it provides about 143 kcal, 20.3 g of protein, 6.2 g of fat, and no carbohydrates. This reference reflects raw lean pork.
The exact fat content depends on the cut and how much fat is trimmed. Cooking methods also affect the final calories. For accurate tracking, weigh the raw meat and use the serving sizes below.
Plan your portion
How much is in your serving of Lean Pork?
Nutrition values are reported per 100 g. A typical 3 oz serving (about 85 g) provides roughly 122 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
143 kcal
0 g
20.3 g
6.2 g
3 oz
85 g
121.6 kcal
0 g
17.3 g
5.3 g
4 oz chop
113 g
161.6 kcal
0 g
22.9 g
7 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
143 kcal
Energy (kJ)
598.3 kJ
Protein
20.3 g
Carbohydrates
0 g
Fat
6.2 g
Dietary fiber
0 g
Sugars
0 g
Saturated fat
1.625 g
Trans fat
0.024 g
Cholesterol
64 mg
Sodium
59 mg
Calcium
13 mg
Potassium
363 mg
Magnesium
24 mg
Iron
0.82 mg
Zinc
2.21 mg
Vitamin B1
0.642 mg
Vitamin B2
0.254 mg
Vitamin B3
5.573 mg
Vitamin B5
0.936 mg
Vitamin B6
0.644 mg
Vitamin B9 (folate)
2 µg
Vitamin B12
0.64 µg
Vitamin C
0.2 mg
Vitamin D
0.5 µg
Vitamin A (RAE)
1 µg
Retinol
1 µg
Beta-carotene
0 µg
Alpha-carotene
0 µg
Beta-cryptoxanthin
0 µg
Vitamin E (alpha-tocopherol)
0.17 mg
Vitamin K1 (phylloquinone)
0 µg
Questions and answers
Lean Pork nutrition FAQ
How many calories are in lean pork?
Lean pork provides about 143 calories per 100 g. A typical 3 oz serving (about 85 g) provides roughly 122 calories.
Is lean pork high in protein?
Yes. Lean pork provides about 20.3 g of protein per 100 g, with 6.2 g of fat.
What makes pork lean?
Lean pork has most of the visible fat trimmed away. Fattier cuts have more calories and fat per 100 g.
