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Portions and preparation · USDA nutrition

Pork calories per cup: 130–545 across 30 of 33 named USDA examples

Across 30 of 33 named USDA examples, a cup contains 130–545 calories. Their listed weights span 55–252 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g. The remaining 3 specifically named examples do not list that exact household measure.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 60 g

242calories

Pork, belly

Protein
16 g
Carbs
0 g
Fat
19.3 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2705901 Full nutrition profile →

Compare all 33 food records, nutrition tables and USDA sources

The 33 exact records in this guide report 80–512 calories in the records' own listed source servings and 116–569 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Pork, begin by separating “Pork, belly” from “Pork, tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 33 linked records.

Equal-weight view

How pork records compare at 100 grams

Five rank landmarks are shown from all 33 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Pork, tofu, and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-base sauce 116 kcal
    116 kcal
  2. 25th-ranked landmark: Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce 133 kcal
    133 kcal
  3. Median-ranked landmark: Pork, chop, stuffed 190 kcal
    190 kcal
  4. 75th-ranked landmark: Pork, ribs 254 kcal
    254 kcal
  5. Maximum: Pork, cracklings 569 kcal
    569 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 33 named USDA records in view: 33 direct matches. They span 4 source categories, including Pork, Meat mixed dishes, and Stir-fry and soy-based sauce mixtures. The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 33 records together under the exact grouping key “pork.” That rule determines membership before any nutrition result is read.

For Pork, this page can compare 33 named records from FDC 2705901 through FDC 2706770. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

45–311 g before composition

The largest source amount is 6.9× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

453 kcal separates the fixed-weight endpoints

The lower endpoint is “and/or dark-green leafy; no potatoes; soy-base sauce”; the higher is “cracklings.” This isolates density, not ingredient causation.

Discriminator

40.0 g protein gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “and/or dark-green leafy; gravy” (5.0 g) and “cracklings” (45.0 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every pork.

Important: “Lower” begins with Pork, tenderloin; “higher” ends with Pork, cracklings, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every pork meal.

Full comparison

Compare every selected FNDDS record

For Pork, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Pork nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Pork, belly Direct name match 60 gUSDA reference amount 242 kcal 404 16 g 0 g 269 mg FDC 2705901 ↗
Pork, bones Direct name match 45 gUSDA reference amount 106 kcal 236 11.8 g 0 g 164 mg FDC 2705897 ↗
Pork, carnitas Direct name match 135 gUSDA reference amount 366 kcal 271 33.2 g 0 g 594 mg FDC 2705864 ↗
Pork, chop, coated, lean and fat eaten Direct name match 120 gUSDA reference amount 275 kcal 229 30.1 g 0.5 g 491 mg FDC 2705870 ↗
Pork, chop, coated, lean only eaten Direct name match 120 gUSDA reference amount 250 kcal 208 31.2 g 0.5 g 496 mg FDC 2705871 ↗
Pork, chop, lean and fat eaten Direct name match 120 gUSDA reference amount 234 kcal 195 32.4 g 0 g 421 mg FDC 2705867 ↗
Pork, chop, lean only eaten Direct name match 120 gUSDA reference amount 205 kcal 171 33.6 g 0 g 427 mg FDC 2705868 ↗
Pork, chop, stuffed Direct name match 180 gUSDA reference amount 342 kcal 190 33.1 g 1.8 g 745 mg FDC 2705872 ↗
Pork, cracklings Direct name match 90 gUSDA reference amount 512 kcal 569 40.5 g 0 g 1,161 mg FDC 2705895 ↗
Pork, ears Direct name match 85 gUSDA reference amount 201 kcal 236 22.3 g 0 g 309 mg FDC 2705896 ↗
Pork, ground Direct name match 85 gUSDA reference amount 254 kcal 299 22.9 g 0 g 336 mg FDC 2705863 ↗
Pork, ham hocks Direct name match 85 gUSDA reference amount 228 kcal 268 12.4 g 0 g 884 mg FDC 2705900 ↗
Pork, pig's feet Direct name match 85 gUSDA reference amount 201 kcal 236 18.5 g 0 g 323 mg FDC 2705898 ↗
Pork, pig's feet, pickled Direct name match 85 gUSDA reference amount 119 kcal 140 9.9 g 0 g 804 mg FDC 2705899 ↗
Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy Direct name match 189 gUSDA reference amount 238 kcal 126 9.5 g 2.5 g 569 mg FDC 2706646 ↗
Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce Direct name match 121 gUSDA reference amount 161 kcal 133 8 g 2.1 g 373 mg FDC 2706647 ↗
Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce Direct name match 189 gUSDA reference amount 240 kcal 127 9.7 g 3 g 569 mg FDC 2706642 ↗
Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; gravy Direct name match 189 gUSDA reference amount 238 kcal 126 9.4 g 2.6 g 578 mg FDC 2706645 ↗
Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce Direct name match 121 gUSDA reference amount 155 kcal 128 7.9 g 2.2 g 382 mg FDC 2706637 ↗
Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce Direct name match 189 gUSDA reference amount 242 kcal 128 9.5 g 3.2 g 582 mg FDC 2706641 ↗
Pork, ribs Direct name match 105 gUSDA reference amount 267 kcal 254 17 g 0.3 g 712 mg FDC 2705894 ↗
Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce Direct name match 217 gUSDA reference amount 319 kcal 147 22.1 g 2 g 471 mg FDC 2706650 ↗
Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce Direct name match 311 gUSDA reference amount 414 kcal 133 17.5 g 3.1 g 945 mg FDC 2706652 ↗
Pork, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce Direct name match 217 gUSDA reference amount 312 kcal 144 21.6 g 2.4 g 482 mg FDC 2706649 ↗
Pork, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce Direct name match 311 gUSDA reference amount 401 kcal 129 17.4 g 3.4 g 964 mg FDC 2706651 ↗
Pork, roast Direct name match 60 gUSDA reference amount 109 kcal 181 16 g 0 g 212 mg FDC 2705882 ↗
Pork, roll Direct name match 60 gUSDA reference amount 197 kcal 329 7.9 g 0 g 828 mg FDC 2705883 ↗
Pork, steak, coated Direct name match 120 gUSDA reference amount 330 kcal 275 29 g 0.5 g 422 mg FDC 2705876 ↗
Pork, steak, lean and fat eaten Direct name match 120 gUSDA reference amount 317 kcal 264 30.2 g 0 g 379 mg FDC 2705874 ↗
Pork, steak, lean only eaten Direct name match 120 gUSDA reference amount 276 kcal 230 32 g 0 g 382 mg FDC 2705875 ↗
Pork, tenderloin Direct name match 60 gUSDA reference amount 80 kcal 134 14.8 g 0 g 203 mg FDC 2705877 ↗
Pork, tofu, and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-base sauce Direct name match 163 gUSDA reference amount 189 kcal 116 11.4 g 2 g 388 mg FDC 2706760 ↗
Pork, tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce Direct name match 163 gUSDA reference amount 192 kcal 118 11.8 g 1.6 g 378 mg FDC 2706770 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 45 to 311 grams—a 266-gram gap before composition enters the comparison. Their own source servings run from 80 calories for “tenderloin” to 512 for “cracklings.” At a fixed 100 grams, “and/or dark-green leafy; no potatoes; soy-base sauce” is 116 calories and “cracklings” is 569—a fixed-weight separation of 453 calories. For Pork, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “belly”, “cracklings”, “potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce”, “rice, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce”, and “tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce”. The source formulations contain 50 distinct ingredient codes; examples that appear in only part of the set include salt, table, vegetable oil, nfs, pork, fresh, loin, whole, separable lean only, cooked, roasted, and potatoes, boiled, cooked without skin, flesh, without salt. On this Pork page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Pork” cannot resolve the differences between Pork, belly and Pork, tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 45–311 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “belly”, “cracklings”, “potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce”, “rice, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce”, and “tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    50 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Pork, belly” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Pork unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that pork is the right meal family. Then resolve the phrases that actually separate this set—“belly”, “ham hocks”, “rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce”, and “tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Pork source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Explore this meal family

4 more-specific pork guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Pork potatoes and vegetables Pork potatoes and vegetables: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Pork rice and vegetables Pork rice and vegetables: compare 4 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Pork, chop Pork, chop: compare 5 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Pork, steak Pork, steak: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 33 exact records behind Pork source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce is higher in dietary fiber per 100 g

Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce reports 1.8 g versus 0 g for Pork, belly: a 1.8 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Pork, belly is denser; Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce is higher in its source amount

Pork, belly reports 404 kcal per 100 g and 242 kcal in USDA source amount (60 g). Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce reports a lower 133 kcal per 100 g but a higher 414 kcal in USDA source amount (311 g).

Choose the record before reading the number

Pork, chop, coated, lean and fat eaten and Pork, chop, lean only eaten are not interchangeable

The page keeps both records at the same 100 g denominator and makes Coating wording (coated or breaded versus No matching controlled term in the source name) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Pork source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Pork, chop, coated, lean and fat eaten vs Pork, chop, lean only eaten

Both records appear in this page’s evidence set. The explicit record-description contrast is Coating wording: coated or breaded versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Pork, steak, coated vs Pork, steak, lean only eaten

Both records appear in this page’s evidence set. The explicit record-description contrast is Coating wording: coated or breaded versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path 9 context records in this source topic Meat mixed dishes

Pork, chop, stuffed and Pork, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; gravy belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path 19 context records in this source topic Pork

Pork, belly and Pork, bones belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Pork, fresh, loin, whole, separable lean only, cooked, roasted

USDA input 10027 appears in 12 of 33 context records; its summed listed input weight spans 15–340.2 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Potatoes, boiled, cooked without skin, flesh, without salt

USDA input 11367 appears in 6 of 33 context records; its summed listed input weight spans 50–50 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Calcium: density and serving context

In this page’s records, calcium runs from 0 mg in Pork, pig's feet to 55 mg in Pork, belly, all per 100 g.

Follow this evidence path