How many calories are in cooked lean ground pork? A Complete Guide

November 4, 2025 •

4 min read

According to USDA data, a 3-ounce serving of cooked, pan-broiled 96% lean ground pork contains approximately 157 calories. This guide provides a detailed look into how many calories are in cooked lean ground pork? and explores the full nutritional profile for informed diet planning.

Quick Summary

The calorie count for cooked lean ground pork depends on its fat-to-lean ratio and preparation method. It is a source of high-quality protein and essential vitamins and minerals. Understanding the nutritional breakdown can help in meal planning and achieving dietary goals.

Key Points

Calorie Count Varies: The exact number of calories in cooked lean ground pork depends on the lean-to-fat ratio; a 96% lean cut has fewer calories than an 84% lean variety.
Lean Option: A 3-ounce serving of 96% lean, cooked ground pork contains around 157 calories, offering a satisfying, high-protein option for weight management.
Nutrient-Dense: Lean ground pork is a rich source of high-quality protein, B vitamins (Thiamin, B12, B6), selenium, zinc, and heme iron.
Health Benefits: The protein in pork supports muscle maintenance and growth, while other nutrients contribute to energy metabolism and immune function.
Healthier Cooking: Sautéing and draining excess fat, or baking, are effective methods to minimize calorie and fat content.
Versatile Ingredient: Ground pork is a versatile ingredient that can be used in a wide array of recipes, from meatballs to stir-fries, making it easy to incorporate into your diet.

Understanding the Calorie Count of Cooked Lean Ground Pork

The calorie content of cooked ground pork can vary significantly based on its lean-to-fat ratio. A higher percentage of lean meat means fewer calories and less fat in the final cooked product. For instance, a very lean variety, such as 96% lean / 4% fat, has a markedly different calorie profile compared to more common ground pork options.

According to USDA data, a 3-ounce (85g) serving of cooked, pan-broiled 96% lean / 4% fat ground pork provides about 157 calories. For comparison, 100 grams of this same very lean cut contains approximately 185 calories. This makes it a great option for those monitoring their caloric intake.

However, it's crucial to remember that less lean varieties will have higher calorie counts. A standard ground pork with a higher fat content, like 84% lean / 16% fat, can have around 289 calories per 100 grams when cooked. Cooking methods also play a role; pan-broiling and draining the fat will result in fewer calories than using excessive oil.

Nutritional Breakdown of Cooked Lean Ground Pork

Beyond just calories, lean ground pork is a powerhouse of nutrients. It offers a balance of macronutrients and is rich in many essential vitamins and minerals.

Macronutrients

Protein: Lean ground pork is an excellent source of high-quality protein, containing all nine essential amino acids necessary for muscle repair and overall bodily functions. A 100g serving of 96% lean cooked pork can provide up to 32g of protein.
Fat: Even the leanest ground pork contains some fat, which is essential for hormone production and nutrient absorption. The fat content is a mix of saturated and unsaturated fats. Opting for leaner cuts and draining excess fat after cooking minimizes saturated fat intake.
Carbohydrates: Plain ground pork contains almost no carbohydrates, making it a suitable protein for low-carb or keto diets.

Vitamins and Minerals

Thiamin (B1): Pork is an outstanding source of thiamin, which is vital for energy metabolism and nerve function.
Vitamin B12: Crucial for blood formation and brain health, Vitamin B12 is found almost exclusively in animal products.
Vitamin B6: This vitamin is important for red blood cell formation and nervous system function.
Niacin (B3): Supports energy production and healthy skin.
Selenium: This essential trace mineral acts as a powerful antioxidant and is crucial for thyroid health.
Zinc: Essential for a healthy immune system and brain function.
Phosphorus: Important for body growth and maintenance.
Iron: The highly absorbable heme-iron in pork helps prevent iron-deficiency anemia.

Health Benefits and Considerations

Eating lean ground pork in moderation can provide several health benefits as part of a balanced diet.

Muscle Maintenance and Growth: The high-quality protein content is excellent for building and maintaining muscle mass, which is particularly beneficial for athletes and older adults.
Improved Exercise Performance: The amino acid beta-alanine, found in pork, helps the body produce carnosine, which can improve muscle function and reduce fatigue.
Immune and Thyroid Health: Thanks to its high selenium content, lean ground pork helps protect against cellular damage from free radicals and supports thyroid function.

Considerations: While lean pork is healthy, it's important to choose unprocessed options and cook them properly. Avoid processed pork products like sausages, which are often high in sodium and additives. For optimal health, consider pasture-raised, antibiotic-free ground pork, which tends to have a better fat profile and flavor.

Cooking Methods to Maximize Nutrition

The way you prepare ground pork significantly impacts its nutritional value. Here are some tips for healthier cooking:

Sautéing: Pan-broiling is a great method for cooking ground pork. After browning, drain any excess fat to reduce the calorie count and saturated fat content.
Baking or Air-Frying: For recipes like meatballs or meatloaf, baking can be a healthier alternative to frying. Excess fat will drip away during the cooking process.
Use Minimal Oil: Sautéing vegetables with ground pork in a small amount of healthy oil, like olive oil, is a good approach. The ground pork's own fat will also render and help cook the dish.
Don't Overcook: The National Pork Board recommends cooking ground pork to an internal temperature of 160°F (71°C) to ensure safety without overcooking and drying it out.

Comparison: Lean Ground Pork vs. Other Ground Meats


Feature	Lean Ground Pork (96% / 4%)	Lean Ground Beef (approx. 90% / 10%)	Ground Turkey (approx. 93% / 7%)
Calories (per 100g, cooked)	~185 kcal	~210-220 kcal (estimates vary)	~160-170 kcal (estimates vary)
Protein (per 100g, cooked)	~32g	~25-28g	~28-30g
Fat (per 100g, cooked)	~6g	~12-14g	~6-8g
Nutrient Highlights	Rich in Thiamin, B6, Selenium	Excellent source of B12, Zinc, Iron	Often lower in fat than beef/pork
Flavor Profile	Subtle, versatile, and absorbs flavors well.	Bold, classic beef flavor.	Mild flavor, easily takes on seasonings.

Conclusion

So, how many calories are in cooked lean ground pork? For a very lean cut (96% / 4%), you can expect approximately 157 calories per 3-ounce serving when pan-broiled and drained. This makes it a great choice for a balanced diet. It's a highly versatile protein source rich in essential vitamins and minerals like Thiamin, Vitamin B12, and selenium. By choosing a leaner cut and using healthy cooking methods, you can enjoy lean ground pork as a delicious and nutritious part of your meal plan. For those focused on nutrition, remember that the source and preparation of your pork make a big difference in its final health profile. Choosing pasture-raised meat and seasoning with fresh herbs instead of high-sodium sauces can further enhance its benefits.

Frequently Asked Questions

Yes, plain lean ground pork is an excellent choice for a low-carb diet. Like most meats, it contains almost zero carbohydrates naturally, providing a solid source of protein and fat without impacting carbohydrate intake.

Lean ground pork can be comparable to, or even leaner than, some ground beef varieties. For example, 100g of cooked 96% lean ground pork has about 185 calories, while 100g of cooked 90% lean ground beef typically has more calories due to its higher fat content.

For safety, all ground meats, including ground pork, should be cooked to an internal temperature of 160°F (71°C). Using a food thermometer is the most accurate way to check.

Yes. The calorie count can be reduced by draining excess fat after cooking. Methods like pan-broiling and then draining are more effective at reducing overall calories compared to cooking in a large amount of added oil.

Absolutely. Unprocessed, plain ground pork is significantly healthier than processed options like sausages or bacon, which are typically high in sodium and saturated fat. Always choose plain ground pork and season it yourself.

A higher lean-to-fat ratio means a lower calorie count. For example, 100g of cooked 96% lean pork has about 185 calories, while a fattier 84% lean version has approximately 289 calories per 100g.

Pair lean ground pork with plenty of vegetables, whole grains, and healthy fats. You can use it to make delicious dishes like lettuce wraps, stir-fries, or homemade meatballs with a low-sodium tomato sauce.