Protein in Pork Mince: How Much per 100g and per Portion
Raw pork mince provides 19.2g of protein per 100g. In terms of protein density, it offers 11.7g of protein for every 100 kcal, with protein accounting for about 47% of its total energy. This makes it a useful protein source, though less protein-dense than some other meats.
CoFID 18-606 · Pork, mince, raw
What the numbers say
- Protein per calorie. Pork mince provides 11.7g of protein for every 100 kcal. Protein accounts for 47% of the total energy, with the remainder coming from fat.
- Fat and salt content. Per 100g, this mince has 9.7g of fat and 3.57g of saturates, both rated ‘medium’ on front-of-pack labels. Its salt and sugars content are rated ‘low’.
- Carbohydrate and fibre. This food contains no carbohydrate or sugars. The amount of dietary fibre in pork mince is not determined in the source data.
Pork Mince macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 164 kcal 685 kJ |
8% | – |
| Protein | 19.2g | 38% | – |
| Fat | 9.7g | 14% | medium |
| of which saturates | 3.6g | 18% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.17g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pork mince by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 19.2g | 164 | 0g | 9.7g |
| 150g | 28.8g | 246 | 0g | 14.5g |
| 200g | 38.4g | 328 | 0g | 19.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pork mince for 20g or 30g of protein
- To get 30g of protein, you would need to consume 156g of raw mince, which contains 256 kcal and 15.2g of fat.
- A smaller target of 20g of protein requires 104g of raw mince, providing 171 kcal.
- Remember that these nutritional values are for the raw product, so always weigh your mince before cooking for accurate tracking.
How it compares with other meats
Among all foods on this site, raw pork mince ranks 52nd for protein per 100g. Within the meats group, it places 21st out of 28, indicating it has a lower protein content than many other cuts. Its protein per 100g is similar to beef mince (19.7g) and lamb mince (19.1g), but it is more protein-dense per calorie than both. For example, beef mince provides only 8.8g of protein per 100 kcal. However, other meats like duck (14.4g of protein per 100 kcal) and chicken liver (13.1g per 100 kcal) offer more protein for the same amount of energy.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pork Mince | 19.2g | 164 | 11.7g |
| Lamb Mince | 19.1g | 196 | 9.7g |
| Chicken Liver | 22.1g | 169 | 13.1g |
| Duck | 19.7g | 137 | 14.4g |
| Beef Mince | 19.7g | 225 | 8.8g |
Quick answers
How much fat is in pork mince?
Raw pork mince contains 9.7g of fat and 3.57g of saturated fat per 100g. According to UK front-of-pack labelling guidance, these amounts are classified as ‘medium’.
How much pork mince do I need for 30g of protein?
To get exactly 30g of protein, you would need to prepare 156g of raw pork mince. This amount provides 256 kcal.
Does pork mince have carbohydrates or sugar?
No, according to the official UK data, raw pork mince contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.