Protein in Lean Pork: How Much per 100g and per Portion
Raw lean pork provides 22.2g of protein per 100g. It is a very protein-dense food, with protein accounting for 77% of its total energy content. This means for every 100 kcal of lean pork consumed, you get 19.1g of protein, making it an efficient source for those tracking their intake.
CoFID 18-608 · Pork, lean, average, raw
What the numbers say
- High protein density. Lean pork provides 19.1g of protein for every 100 kcal. Protein accounts for 77% of its total energy, making it a very calorie-efficient protein source.
- Low in salt and saturates. According to UK front-of-pack labelling guidance, 100g of raw lean pork is low in saturated fat (1.04g), sugars (0.0g), and salt (0.14g). Its total fat content of 3.1g is rated as medium.
- Zero carbohydrate and fibre. This cut of pork contains no carbohydrate, sugars, or dietary fibre. All of its energy is derived from protein and fat.
- UK Reference Intake. A 100g portion of raw lean pork provides 22.2g of protein, which is 44% of the UK’s daily Reference Intake for an average adult.
Lean Pork macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 116 kcal 491 kJ |
6% | – |
| Protein | 22.2g | 44% | – |
| Fat | 3.1g | 4% | medium |
| of which saturates | 1g | 5% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.14g | 2% | 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 lean pork by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.2g | 116 | 0g | 3.1g |
| 150g | 33.3g | 174 | 0g | 4.7g |
| 200g | 44.4g | 232 | 0g | 6.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of lean pork for 20g or 30g of protein
- To hit a 30g protein target for a meal, you would need 135g of raw lean pork, which contains 157 kcal and 4.2g of fat.
- A smaller amount of 90g (raw weight) provides 20g of protein for 105 kcal.
- These nutritional values are for raw pork, so remember to weigh your portions before cooking as the weight will change during the process.
How it compares with other meats
Among the 28 meats on this site, raw lean pork ranks 16th for protein per 100g. However, it ranks much higher for protein density, placing 5th within its group for protein per 100 kcal. Its protein content of 22.2g per 100g is very similar to venison (22.2g) and lean beef (22.5g), and slightly less than pork loin steaks (23.2g). At 19.1g of protein per 100 kcal, it offers more protein for its energy than lean beef (17.4g) but less than venison (21.6g) or pork loin steaks (21.1g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Lean Pork | 22.2g | 116 | 19.1g |
| Lean Beef | 22.5g | 129 | 17.4g |
| Lamb Kidney | 17g | 91 | 18.7g |
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Venison | 22.2g | 103 | 21.6g |
Quick answers
How much fat is in lean pork?
Raw lean pork contains 3.1g of fat per 100g, of which 1.04g is saturated fat. This gives it a ‘medium’ rating for fat and a ‘low’ rating for saturated fat on front-of-pack labels.
Is lean pork a good source of protein per calorie?
Yes, it is a calorie-efficient protein source. Lean pork provides 19.1g of protein per 100 kcal, which ranks it 5th out of 28 meats on this site for protein density.
How much lean pork do I need to eat to get 30g of protein?
You would need to consume 135g of raw lean pork to get 30g of protein. This amount contains 157 kcal and is low in salt.
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.