65 %
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?
218kcal
in a 100 g portion
218 kcal per 100 g.
Source: UK CoFID 2021, record 18-549. Checked 5 October 2026.
16.4 gFat
17.6 gProtein
0 gFibre
65 %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.
- 16.4 gFat
- 17.6 gProtein
- 66.8 gWater
About average for meat
Pork is 218 kcal per 100 g. The 253 meat in this database average 241.
Pork218
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
Two of the 20 reach the “high in” level, led by thiamin.
Only a trace
- Vitamin A
- Manganese
None recorded
- Vitamin C
Show all 20 with amounts
Thiamin (vitamin B1)0.71 mg, 65 %
Niacin (vitamin B3)8.1 mg, 51 %
Vitamin B60.37 mg, 26 %
Phosphorus180 mg, 26 %
Zinc2.3 mg, 23 %
Vitamin B120.0005 mg, 20 %
Selenium0.011 mg, 20 %
Pantothenic acid (vitamin B5)1.2 mg, 20 %
Riboflavin (vitamin B2)0.26 mg, 19 %
Vitamin D0.0008 mg, 16 %
Potassium320 mg, 16 %
Copper0.07 mg, 7 %
Chloride48 mg, 6 %
Iron0.8 mg, 5.7 %
Magnesium20 mg, 5.3 %
Folate0.009 mg, 4.5 %
Biotin0.002 mg, 4 %
Vitamin E0.27 mg, 2.3 %
Calcium8 mg, 1 %
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 2.3 % 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
2.3%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
Pork comes second for thiamin here, just behind bacon rashers (back, dry-fried).
0.9mg
0.7mg
0.6mg
0.4mg
0.4mg
0.2mg
Pork, shoulder joint (collar), raw, lean and fatthis page
Liver sausage−0.4 mg
Burger, hamburger, takeaway−0.5 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 218 kcal. Per 100 g the figure is 218 kcal.
Is pork high in thiamin?
Yes. Pork, shoulder joint (collar), raw, lean and fat has 0.71 mg thiamin per 100 g, 65 % 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: thiamin (0.71 mg, 65 %), niacin (8.1 mg, 51 %) and vitamin B6 (0.37 mg, 26 %) per 100 g.
Is pork a good source of protein?
Pork, shoulder joint (collar), raw, lean and fat has 17.6 g protein per 100 g, 32 % 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 18-549, Pork, shoulder joint (collar), raw, 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. 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 thiamin.
