The short answer
100 g of pork (raw) has 19.4 g of protein and 179 kcal.1 That's about 39% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of pork
| Per 100 g | Amount |
|---|---|
| Energy | 179 kcal (748 kJ) |
| Protein | 19.4 g ± 0.7 |
| Fat | 11.3 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 68.4 g |
These figures are for raw pork, edible part, without bone. Cooking drives out water, so cooked meat has more protein per 100 g than raw. Weigh it raw for an accurate count.
How much pork for your protein?
The amounts below are worked out from IFCT's figure of 19.4 g per 100 g. To see how pork fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 52 g (raw weight) | 93 kcal |
| 20 g of protein | 103 g (raw weight) | 184 kcal |
| 30 g of protein | 155 g (raw weight) | 277 kcal |
How pork compares
Pork has more protein per 100 g than 73% of the 542 foods in IFCT 2017. Here it is beside the other meat we cover:
| Meat | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Mutton | 22.1 g | 160 | 56% |
| Mutton liver | 20.3 g | 126 | 66% |
| Pork | 19.4 g | 179 | 44% |
Other foods with similar protein: moth beans (19.8 g), rohu (19.7 g), chicken leg (19.4 g), prawns (19.2 g), pomfret (19 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Meat has complete protein: all the essential amino acids in good proportions.3 Organ meats such as liver are also rich in iron and vitamin A.
Common questions
How much protein is in 100 g of pork?
19.4 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw pork, per 100 g of the edible part. 100 g also gives 179 kcal.
How much pork gives 20 g of protein?
About 103 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is pork a good source of protein?
44% of its calories come from protein, and it has more protein per 100 g than 73% of the 542 foods in IFCT 2017. Meat has complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked pork?
Raw, edible part, without bone. Cooking drives out water, so 100 g cooked has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int