PorkMeat

385

kcal / 100g

100

kcal / 1 RACC

5 things to watch for

Low-CalorieLow-FatLow-SugarVeganVegetarian

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinKetoLow-CarbNut-FreePalm Oil FreeSoy-Free

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy (Atwater Specific Factors)	385.36225kcal	—
Protein	15.2g	30%
Total lipid (fat)	35.83g	46%
Cholesterol	66.62mg	22%
Carbohydrate, by difference	-0.705g	0%
Sodium, Na	49.7mg	2%

Vitamins & Minerals

Calcium, Ca4.205mg (1% NRV)

Iron, Fe0.3817mg (3% NRV)

Potassium, K207.9mg (10% NRV)

Magnesium, Mg12.18mg (3% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

113.9mg (16% NRV)

Zinc, Zn1.067mg (11% NRV)

Copper, Cu0.0331mg (3% NRV)

Manganese, Mn0.002083mg (0% NRV)

Diet Compatibility

VeganNo
No — Pork is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianNo
No — Pork is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Pork is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Pork is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Pork is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Pork is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Pork is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Pork is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Pork is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Pork is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarUnclear
We can't determine whether Pork is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Pork is high in protein (15.2 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Pork is not low-fat (35.83 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Pork is not low-calorie (385.36225 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Raw pork tenderloin has 0g carbohydrate per 100g, fitting a strict keto diet's carb limit.

Very lean cuts like tenderloin are also low in fat, though — hitting typical keto fat targets may mean pairing it with added fat. ^[5]
Plain meat, including pork, is naturally free of FODMAPs, per Monash University's testing.

Marinades, sauces, and coatings can change that: ingredients like garlic or onion are high-FODMAP and would need checking separately. ^[6]
Plain, unprocessed pork is naturally gluten-free, according to the National Celiac Association.

USDA-regulated meat isn't required to declare wheat and other major allergens on labels the way FDA-regulated foods are, though — so breaded, marinated, or deli-style pork products need a label check or gluten-free certification. ^[7]
Pork is forbidden (haram) in Islam and not kosher in Judaism, under both religions' dietary laws. ^[8]
Pork production and sale are legal in Turkey, despite low demand in the majority-Muslim country.

Turkish regulators have taken enforcement action over pork found undisclosed in products sold as beef or chicken, since disclosure is legally required. ^[9]
Some people who are sensitized to cat allergens (Fel d 2) can also react to pork, since pork's Sus s 1 protein is structurally similar — this is called pork-cat syndrome. It usually shows up in adolescence or later, and reactions range from hives to, in rare cases, life-threatening anaphylaxis.

One documented case also found the same person reacting to beef and cow's milk, suggesting the cross-reactivity isn't always limited to pork alone. ^[10]

Health Benefits

A 2023 meta-analysis of 43 observational studies found unprocessed red meat, including pork, associated with a modestly higher cardiovascular disease risk — a hazard ratio of 1.11 per 100g eaten daily.

Processed red meat showed a larger association, at a hazard ratio of 1.26 per 50g/day. This is observational data showing association, not a controlled test of cause and effect. ^[1]
An 8-week study of 47 healthy adults eating 200g of lean pork daily found no adverse change in LDL cholesterol or triglycerides.

The study was small, non-randomized, and had no control group, so it doesn't generalize to fattier cuts or larger portions. ^[2]
The 2025-2030 US Dietary Guidelines cap saturated fat at 10% of daily calories — a general limit that applies to all foods, not just pork.

Those guidelines also list red meat, including pork, as a recommended protein source.

Some public-health nutrition researchers, including Harvard Chan School of Public Health faculty, have publicly disputed that inclusion, arguing the evidence favors plant and fish protein instead. ^[3]

Storage & Buying Tips

Fresh pork cuts — roasts, steaks, chops, ribs — keep for up to 5 days in the refrigerator at 40°F/4°C, or up to 6 months in the freezer for best quality.

Ground pork and variety meats spoil faster: use those within 2 days refrigerated.

Cook whole pork cuts to at least 145°F (63°C), then rest for 3 minutes before cutting. Ground pork needs a higher target, 160°F (71°C), to be safe.

Marinating pork in the refrigerator is fine for up to 5 days.

Any marinade that touched raw pork should be boiled before reuse as a sauce — don't reuse leftover raw marinade as-is.

Don't partially cook pork and finish it later; bacteria can multiply during that pause. It's fine to pre-cook briefly right before finishing on a hot grill, though.

Cooked pork can stay pink in the center even once it's reached a safe temperature — color alone doesn't tell you if it's done.

Undercooked pork historically carried a real trichinosis risk from a parasite, though modern hog-raising practices have sharply cut US cases since the 1950s. Cooking to 145°F still destroys the parasite as a safeguard, along with other bacteria like Salmonella and Listeria. ^[4]

Frequently Asked Questions

Is it safe to eat pork medium-rare, or does it need to be well done?

Pork doesn't need to be well done to be safe. USDA's threshold is a minimum internal temperature of 145°F (63°C), checked with a food thermometer, followed by at least a 3-minute rest.

That's well short of traditional well-done, and the meat can still look pink in the center even when it's fully safe — color alone isn't a reliable way to judge doneness. ^[4]

Can you be allergic to pork, and what are the cross-reactivity risks with cat allergy?

Yes — it's a recognized but uncommon condition called pork-cat syndrome. People sensitized to a cat protein (Fel d 2) can develop a cross-reaction to a similarly structured pork protein (Sus s 1), usually starting in the teen years or later.

Reactions range from hives to severe, life-threatening anaphylaxis. In at least one documented case, the same cross-reactivity extended to beef and cow's milk, meaning some affected people need to avoid several mammalian foods, not just pork. ^[10]

Why does trichinosis rarely happen from modern commercial pork anymore?

Modern hog farming is the main reason. USDA points to changes like grain-based feed and stronger biosecurity on commercial farms, which have sharply cut rates of the parasite Trichinella spiralis in pigs raised in the US.

Human trichinosis cases have dropped a lot since the 1950s as a result. Cooking pork to 145°F still destroys any parasite that might be present, as a backup safeguard. ^[4]

Is pork considered a red meat or white meat from a nutritional standpoint?

Red meat, officially — not white meat, despite the old 'other white meat' marketing campaign. USDA's reasoning comes down to myoglobin: pork has more of this oxygen-carrying muscle protein than chicken or fish, which is what makes meat 'red' in the first place.

Pork is also grouped as livestock alongside beef, veal, and lamb, all classified as red meat. Cooking lightens pork's color, but that doesn't change how USDA categorizes it. ^[4]

Can babies eat pork as an early solid food puree?

Yes, once a baby is developmentally ready — generally around 6 months, once they can sit with support and have decent head and neck control. CDC/AAP guidance points to pureed meats as a solid early food, alongside iron-fortified cereal.

Both supply protein, iron, and zinc that babies need as they move beyond breast milk or formula. General infant-feeding guidance (not specific to pork) also calls for trimming away all fat, skin, and bone, and cooking the meat fully before serving it. ^[11]

Found in these products

None of the products in our database currently contain Pork.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Pork, belly, with skin, raw” (Foundation, fdcId 2727576), updated 2026-08-27.

Research reviewed 2026-08-27.