84 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in pork?
116kcal
in a 100 g portion
116 kcal per 100 g.
Source: UK CoFID 2021, record 18-608. Checked 5 October 2026.
3.1 gFat
22.2 gProtein
0 gFibre
84 %Daily niacin
What’s in a 100 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 3.1 gFat
- 22.2 gProtein
- 74.2 gWater
- 0.5 gMinerals and the rest
Below average for meat
Pork is 116 kcal per 100 g. The 253 meat in this database average 241.
Pork116
Meat average241
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per portion0 g
Salt, per portion0.14 g
Vitamins and minerals in pork
Four of the 21 reach the “high in” level, led by niacin.
Show all 21 with amounts
Niacin (vitamin B3)13.4 mg, 84 %
Thiamin (vitamin B1)0.71 mg, 65 %
Selenium0.018 mg, 33 %
Phosphorus211 mg, 30 %
Vitamin B60.38 mg, 27 %
Zinc2.1 mg, 21 %
Vitamin B120.0005 mg, 20 %
Potassium387 mg, 19 %
Pantothenic acid (vitamin B5)1.1 mg, 18 %
Riboflavin (vitamin B2)0.19 mg, 14 %
Vitamin D0.0004 mg, 8 %
Biotin0.0038 mg, 7.6 %
Magnesium25 mg, 6.7 %
Chloride48 mg, 6 %
Iron0.75 mg, 5.4 %
Copper0.05 mg, 5 %
Folate0.006 mg, 3 %
Vitamin E0.29 mg, 2.4 %
Calcium6 mg, 0.8 %
Manganese0.01 mg, 0.5 %
Vitamin Cnone recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pork doesn’t give you. And where to find it.
No recorded vitamin C or vitamin A, and only 2.4 % of the vitamin E reference intake per 100 g.
Vitamin C
0mgin pork
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein pork
Find it inLiver, calf, fried3152 % per 100 g
Vitamin E
2.4%in pork, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Pork against other meat
Per 100 g, pork has the most niacin of the 6 here, ahead of bacon rashers (middle, fried).
13.4mg
11.6mg
10.8mg
10.5mg
9.8mg
9mg
All values per 100 g, from the same dataset. Differences are against pork.
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Questions about pork
The questions people ask about pork, answered from the dataset.
How many calories are in a portion of pork?
A typical portion (100 g cooked) gives 116 kcal. Per 100 g the figure is 116 kcal.
Is pork high in niacin?
Yes. Pork, lean, average, raw has 13.4 mg niacin per 100 g, 84 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does pork have most of?
By share of the daily reference intake: niacin (13.4 mg, 84 %), thiamin (0.71 mg, 65 %) and selenium (0.018 mg, 33 %) per 100 g.
Is pork a good source of protein?
Pork, lean, average, raw has 22.2 g protein per 100 g, 76 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 18-608, Pork, lean, average, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: QIB, Report on nutrient analysis of key cuts of pork, 2020 and LGC, Nutrient analysis of retail cuts of pork, 1992-1993. Values are per 100 g of the edible part; a portion is 100 g, 100 g cooked, the usual UK portion for meat. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 253 meat kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More meat
From the same group, with calories per 100 g, and the foods with the most niacin.
