77 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in grilled pork?
292kcal
in a 100 g portion
292 kcal per 100 g.
Source: UK CoFID 2021, record 18-551, 10 analysed samples. Checked 5 October 2026.
19.5 gFat
29.2 gProtein
0 gFibre
77 %Daily niacin
What’s in a 100 g portion
More than half of a portion is water. The rest is 29.2 g protein and 19.5 g fat.
- 19.5 gFat
- 29.2 gProtein
- 50.5 gWater
- 0.8 gMinerals and the rest
Above average for meat
Pork is 292 kcal per 100 g. The 253 meat in this database average 241.
Pork292
Meat average241
High in saturated fat
7.5 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per portion7.5 g
Fat, per portion19.5 g
Vitamins and minerals in pork
Seven of the 20 recorded reach the “high in” level. Niacin leads by a long way.
Also high in
Only a trace
- Vitamin A
- Manganese
None recorded
- Vitamin C
Show all 20 with amounts
Niacin (vitamin B3)12.3 mg, 77 %
Thiamin (vitamin B1)0.73 mg, 66 %
Zinc4 mg, 40 %
Vitamin B60.5 mg, 36 %
Phosphorus240 mg, 34 %
Selenium0.018 mg, 33 %
Pantothenic acid (vitamin B5)1.9 mg, 31 %
Riboflavin (vitamin B2)0.37 mg, 26 %
Vitamin D0.0012 mg, 24 %
Vitamin B120.0005 mg, 20 %
Potassium390 mg, 20 %
Chloride130 mg, 16 %
Iron1.4 mg, 10 %
Biotin0.004 mg, 8 %
Copper0.08 mg, 8 %
Magnesium27 mg, 7.2 %
Calcium30 mg, 3.8 %
Folate0.004 mg, 2 %
Vitamin E0.17 mg, 1.4 %
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 1.4 % 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
1.4%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, lamb (leg chops, grilled, lean and fat) has the most niacin in this comparison, followed by bacon loin steaks (lean, grilled) and pork.
13.6mg
12.6mg
12.3mg
11.3mg
8.3mg
6.5mg
Pork, shoulder steaks (collar), grilled, lean and fatthis page
Kidney, pig, stewed−1 mg
Beef, mince, frozen, stewed−5.8 mg
All values per 100 g, from the same dataset. Differences are against pork.
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Questions about pork
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of pork?
A typical portion (100 g cooked) gives 292 kcal. Per 100 g the figure is 292 kcal.
Is pork high in niacin?
Yes. Pork, shoulder steaks (collar), grilled, lean and fat has 12.3 mg niacin per 100 g, 77 % of the NRV, above the 30 % threshold for a “high in” claim.
Does grilling change the sodium in pork?
Yes. Per 100 g, sodium goes from 62 mg raw to 140 mg grilled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does pork have most of?
By share of the daily reference intake: niacin (12.3 mg, 77 %), thiamin (0.73 mg, 66 %) and zinc (4 mg, 40 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 18-551, Pork, shoulder steaks (collar), grilled, lean and fat, 10 analysed samples, 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. 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 Shoulder). 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.
