55 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in roasted pork?
260kcal
in a 100 g portion
260 kcal per 100 g.
Source: UK CoFID 2021, record 18-548. Checked 5 October 2026.
18 gFat
24.4 gProtein
0 gFibre
55 %Daily niacin
What’s in a 100 g portion
More than half of a portion is water. The rest is 24.4 g protein and 18 g fat.
- 18 gFat
- 24.4 gProtein
- 55.9 gWater
- 1.7 gMinerals and the rest
About average for meat
Pork is 260 kcal per 100 g. The 253 meat in this database average 241.
Pork260
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 portion0.16 g
Vitamins and minerals in pork
Three of the 21 recorded reach the “high in” level. Niacin leads by a long way.
Show all 21 with amounts
Niacin (vitamin B3)8.8 mg, 55 %
Thiamin (vitamin B1)0.48 mg, 44 %
Zinc3.3 mg, 33 %
Selenium0.015 mg, 27 %
Phosphorus190 mg, 27 %
Pantothenic acid (vitamin B5)1.6 mg, 26 %
Vitamin B60.32 mg, 23 %
Vitamin D0.0011 mg, 22 %
Vitamin B120.0005 mg, 20 %
Riboflavin (vitamin B2)0.25 mg, 18 %
Potassium280 mg, 14 %
Biotin0.006 mg, 12 %
Copper0.1 mg, 10 %
Chloride60 mg, 7.5 %
Iron1 mg, 7.1 %
Magnesium20 mg, 5.3 %
Vitamin E0.23 mg, 1.9 %
Folate0.003 mg, 1.5 %
Calcium9 mg, 1.1 %
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 1.5 % 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
1.5%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, liver (chicken, fried) has the most niacin in this comparison, followed by bacon rashers (back, dry-cured, grilled).
17.3mg
12mg
10.5mg
9.6mg
8.8mg
8.6mg
Liver, chicken, fried+8.5 mg
Lamb, mince, stewed+1.7 mg
Veal, mince, raw+0.8 mg
Pork, shoulder joint (collar), pot-roasted, lean and fatthis page
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 260 kcal. Per 100 g the figure is 260 kcal.
Is pork high in niacin?
Yes. Pork, shoulder joint (collar), pot-roasted, lean and fat has 8.8 mg niacin per 100 g, 55 % of the NRV, above the 30 % threshold for a “high in” claim.
Does roasting change the folate in pork?
Yes. Per 100 g, folate goes from 9 mg raw to 0.003 mg roasted. 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 201 kcal, 9 g fat and 30 g protein per 100 g, against 260 kcal, 18 g fat and 24.4 g protein untrimmed.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 18-548, Pork, shoulder joint (collar), pot-roasted, 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): 201 kcal, 9 g fat, 3.2 g saturates, 30 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 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.
