64 %
Thiamin contributes to normal energy-yielding metabolism, to the normal function of the heart and to normal psychological function.
How many calories are in pork?
247kcal
in a 100 g portion
247 kcal per 100 g.
Source: UK CoFID 2021, record 18-543. Checked 5 October 2026.
15 gFat
28.1 gProtein
0 gFibre
64 %Daily thiamin
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.
- 15 gFat
- 28.1 gProtein
- 55.7 gWater
- 1.2 gMinerals and the rest
About average for meat
Pork is 247 kcal per 100 g. The 253 meat in this database average 241.
Pork247
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 portion0.15 g
Vitamins and minerals in pork
Four of the 21 reach the “high in” level, led by thiamin.
Show all 21 with amounts
Thiamin (vitamin B1)0.7 mg, 64 %
Niacin (vitamin B3)9.2 mg, 57 %
Zinc4.4 mg, 44 %
Selenium0.018 mg, 33 %
Phosphorus200 mg, 29 %
Pantothenic acid (vitamin B5)1.5 mg, 25 %
Vitamin B120.0005 mg, 20 %
Riboflavin (vitamin B2)0.27 mg, 19 %
Vitamin B60.24 mg, 17 %
Potassium290 mg, 14 %
Vitamin D0.0006 mg, 12 %
Biotin0.006 mg, 12 %
Copper0.11 mg, 11 %
Iron1.4 mg, 10 %
Chloride55 mg, 6.9 %
Magnesium22 mg, 5.9 %
Calcium29 mg, 3.6 %
Vitamin E0.19 mg, 1.6 %
Manganese0.02 mg, 1 %
Folate0.001 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 0.5 % of the folate 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
Folate
0.5%in pork, per 100 g
Find it inLiver, chicken, fried675 % 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 thiamin of the 5 here, ahead of pork (loin steaks, grilled, lean and fat).
0.7mg
0.7mg
0.6mg
0.4mg
0.3mg
Pork, shoulder chops (collar), braised, lean and fatthis page
Liver, chicken, fried−0.1 mg
Kidney, pig, fried−0.3 mg
Frankfurter−0.4 mg
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 247 kcal. Per 100 g the figure is 247 kcal.
Is pork high in thiamin?
Yes. Pork, shoulder chops (collar), braised, lean and fat has 0.7 mg thiamin per 100 g, 64 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the folate in pork?
Yes. Per 100 g, folate goes from 10 mg raw to 0.001 mg as. Part of that is the vitamin or mineral itself changing, part is the change in water content.
How much does trimming the fat change pork?
Trimmed of visible fat the same cut has 213 kcal, 10.1 g fat and 30.5 g protein per 100 g, against 247 kcal, 15 g fat and 28.1 g protein untrimmed.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 18-543, Pork, shoulder chops (collar), braised, lean and fat, published by Public Health England under the Open Government Licence v3.0. Main data references: 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. Merged variant: trimmed of visible fat (lean only): 213 kcal, 10.1 g fat, 3.57 g saturates, 30.5 g protein. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pork Chops). 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 thiamin.
