How many calories are in 30 grams of cooked pork?

November 6, 2025 •

3 min read

According to nutrition data, the number of calories in 30 grams of cooked pork can range from approximately 53 to over 100, depending heavily on the specific cut and fat content. The significant variability means a single calorie count for 30 grams of cooked pork is not possible without knowing the exact cut.

Quick Summary

The calorie count for 30 grams of cooked pork varies significantly depending on the cut and its fat content. Leaner cuts like tenderloin contain fewer calories compared to fattier ones such as ground pork or spareribs.

Key Points

Variable Calorie Count: The number of calories in 30 grams of cooked pork is not fixed and depends on the specific cut of meat.
Lean vs. Fatty Cuts: Leaner cuts like tenderloin contain significantly fewer calories (approx. 53 kcal per 30g) compared to fattier options such as bacon (approx. 140 kcal per 30g).
Cooking Method Matters: Frying pork adds calories, while grilling, roasting, or baking keeps the calorie count lower.
High-Quality Protein: All pork cuts, regardless of fat content, are an excellent source of high-quality protein containing all nine essential amino acids.
Rich in Vitamins and Minerals: Pork is a good source of B vitamins (especially thiamine), zinc, selenium, and phosphorus.
Choose Carefully: For lower calorie meals, select lean cuts like tenderloin and trim off any visible fat before cooking.

Calorie Count for 30g of Cooked Pork

The calorie content for 30 grams (approximately 1 ounce) of cooked pork is not a fixed number. It varies considerably based on the specific cut, the amount of visible fat, and the cooking method used. A 30-gram portion is a small serving, but understanding its nutritional breakdown is essential for tracking calorie intake accurately.

Factors Influencing Pork's Calorie Content

Several elements contribute to the caloric value of a serving of pork. These factors can make a substantial difference, even in a small 30-gram portion.

Cut of Meat: Different parts of the pig have vastly different fat-to-protein ratios. For example, a pork tenderloin is one of the leanest cuts, while spareribs or bacon are among the fattiest.
Fat Content: The amount of marbled fat and the removal of separable fat before cooking heavily influence the final calorie count. The more fat present, the higher the calorie density.
Cooking Method: Frying pork, especially in added oils or fats, will increase its calorie content. Leaner methods like grilling, roasting, or baking can keep the calorie count lower.
Processing: Processed pork products like bacon or cured ham often contain additional sodium and sometimes sugar, and their fat content can vary greatly.

Comparison Table: 30g Cooked Pork Calories by Cut

To illustrate the variance, here is a comparison of the approximate calories and fat in 30 grams of several common cooked pork cuts:


Cut of Pork	Approximate Calories (30g)	Fat Content (30g)	Notes
Pork Tenderloin (Lean Only)	~53 kcal	~2g	Very lean and high in protein.
Ground Pork (Fresh, Cooked)	~89 kcal	~6g	Moderate fat content, used in many dishes.
Pork Shoulder (Roasted, Lean & Fat)	~84 kcal	~6g	Higher in fat than tenderloin.
Pork Spareribs (Whole)	~86 kcal	~6.7g	A fattier cut with a high fat-to-protein ratio.
Bacon (Pan-Fried)	~140 kcal	~9.7g	Significantly higher in calories due to processing and high fat.

Nutritional Benefits of Pork

Beyond calories, pork offers a significant nutritional punch, especially when choosing leaner cuts. It is an excellent source of high-quality protein and contains a variety of essential vitamins and minerals.

Key Nutrients in Pork:

High-Quality Protein: Pork provides all nine essential amino acids needed for muscle maintenance and growth.
B Vitamins: Pork is particularly rich in B vitamins like thiamine, niacin (B3), vitamin B6, and vitamin B12. Thiamine is especially abundant in pork compared to other red meats.
Minerals: It's a good source of important minerals such as zinc, selenium, phosphorus, and iron.

How to Choose Healthier Pork Options

For those monitoring calorie or fat intake, selecting the right cut and preparation method is key. Here are some tips for incorporating pork into a healthy diet:

Prioritize Lean Cuts: Opt for cuts like pork tenderloin and boneless loin chops, which have less fat.
Trim Excess Fat: Before cooking, trim off any visible, separable fat to reduce the calorie count.
Use Healthier Cooking Methods: Choose grilling, roasting, or baking over frying. These methods require less added oil.
Use Seasonings Wisely: Instead of heavy, calorie-laden sauces, use herbs, spices, and citrus for flavor.
Watch Portion Sizes: Be mindful that while 30 grams is a small portion, larger servings will significantly increase calorie intake, especially with fattier cuts.

Conclusion

In summary, the number of calories in 30 grams of cooked pork is not a single value but depends entirely on the cut and preparation. Lean options like tenderloin have approximately 53 calories, while a similar portion of pan-fried bacon can contain 140 calories or more. For dietary planning, it is crucial to consider the type of pork being consumed. By choosing leaner cuts and healthier cooking methods, you can easily enjoy the significant protein and nutrient benefits that pork has to offer while managing your caloric intake effectively.

Frequently Asked Questions

Cooking pork, especially by rendering fat, can change its calorie density. However, because pork loses water and cooks down, the calorie content per gram of cooked pork is generally higher than raw pork due to the concentration of nutrients and fat.

Yes, trimming the fat significantly affects the calorie content. Fat is more calorie-dense than protein. Removing separable fat from pork before cooking is an effective way to reduce the total calorie count of the final dish.

Pork tenderloin is widely considered the leanest cut of pork. A 3-ounce cooked serving contains only 120 calories and is comparable in leanness to a skinless chicken breast.

Ground pork can be higher in calories compared to very lean cuts like tenderloin because it typically includes both lean and fat parts of the meat. A 30g portion of cooked ground pork contains about 89 calories.

When consumed as part of a healthy diet, calories from lean, unprocessed pork can be part of a healthy diet. They provide high-quality protein and essential nutrients, which support muscle growth and overall health.

To reduce calories, choose lean cuts, trim excess fat, use cooking methods like grilling or baking instead of frying, and minimize high-calorie marinades or sauces.

The calorie count for a pound of cooked pork is highly variable based on the cut. A pound of cooked, lean pork tenderloin would have significantly fewer calories than a pound of cooked, fattier pork shoulder or belly.