Nutrition Diet: How much protein is in 100g of Boiled pork meat?

November 11, 2025 •

3 min read

A cooked 100-gram serving of lean pork loin steak can contain over 30 grams of high-quality protein. To determine its full nutritional value, it is helpful to understand the variations in how much protein is in 100g of Boiled pork meat, depending on the cut and preparation method.

Quick Summary

Examine the protein content of boiled pork, noting how it varies between different cuts. This article covers the complete amino acid profile, essential vitamins, minerals, and overall health benefits.

Key Points

Protein Varies by Cut: The amount of protein in 100g of boiled pork depends on the cut's leanness; leaner cuts like tenderloin have a higher protein-to-fat ratio.
Boiling Concentrates Protein: The cooking process of boiling removes water, which can result in a higher protein concentration by weight in the final product.
Use the Cooking Liquid: To prevent the loss of water-soluble B vitamins that leach into the water, consider using the cooking liquid for soups or stews.
Nutrient-Rich Source: Beyond protein, boiled pork offers a wealth of nutrients, including important B vitamins, zinc, and selenium.
Cook to Safe Temperatures: To ensure safety and kill potential parasites, boil pork until it reaches an internal temperature of at least 145°F (63°C) for cuts, or 160°F (71°C) for ground pork.
Support Muscle Health: The high-quality, complete protein in pork is excellent for maintaining and building muscle mass, especially for active individuals.

The Protein Power of Boiled Pork

Understanding the nutritional value of boiled pork is important for anyone managing their diet. While the exact amount can vary, lean cuts of boiled pork are a dense source of complete protein, meaning they contain all nine essential amino acids necessary for the body's growth and maintenance. The cooking process itself, specifically boiling, plays a role in concentrating the protein content by reducing the meat's water percentage.

Protein Content by Pork Cut

The protein yield per 100g of boiled pork is highly dependent on the initial cut's leanness and fat content. Leaner cuts offer a higher protein-to-fat ratio, while fattier cuts contain less protein by weight because of their higher lipid content.

Lean Tenderloin or Loin: A 100g serving of boiled lean pork tenderloin or loin can yield over 30 grams of protein. These cuts are ideal for those seeking high protein with lower fat.
Shoulder (Boston Butt): For a 100g serving of boiled pork shoulder, a more marbled and fattier cut, the protein is still substantial at around 23 to 31 grams, depending on the cut and trimming.
Fattier Cuts (Belly): While delicious, a 100g serving of pork belly will contain less protein compared to lean cuts, given its much higher fat percentage.

The Impact of Boiling on Nutrients

Boiling is a gentle cooking method that helps preserve moisture in the meat, especially when slow-cooked. This process can also affect the distribution of vitamins and minerals. Water-soluble B vitamins, like thiamine and niacin, can leach into the cooking liquid. For this reason, using the broth as part of the meal, such as for a stew or soup, is a great way to retain these nutrients. Research indicates that boiling can influence the speed of protein digestion, though not the overall efficiency of amino acid absorption.

Beyond Protein: A Nutritional Powerhouse

Boiled pork offers more than just protein. It's a rich source of essential vitamins and minerals crucial for overall health.

B Vitamins: Pork is particularly rich in thiamine (B1), B6, and B12, which are vital for energy production and brain function.
Minerals: It provides significant amounts of zinc, selenium, and phosphorus, supporting the immune system, cell protection, and bone maintenance.
Bioactive Compounds: Pork contains bioactive compounds like creatine, which serves as an energy source for muscles, and taurine, an antioxidant that supports heart and muscle function.

Comparison Table: Boiled Pork vs. Other Protein Sources


Cooked Protein Source	Protein (per 100g)	Fat (per 100g)	Notes
Lean Boiled Pork Loin	~30-33g	Low fat	High protein, low fat, great for lean muscle mass.
Boiled Pork Shoulder	~23-31g	Moderate fat	Marbled cut, very tender when boiled slowly.
Grilled Lean Chicken Breast	~35g	Low fat	Very lean protein source, often cited as a benchmark.
Cooked Lean Beef (similar leanness)	~30g	Moderate fat	Similar protein to lean pork, but may have slightly more fat.
Cooked Lentils	~9g	Low fat	Plant-based protein, requires pairing to be complete.

Health Benefits and Dietary Considerations

Including lean, boiled pork in your diet can support muscle growth and recovery, particularly for active individuals. The high-quality protein helps maintain muscle mass, which is especially important as we age. Beyond muscle health, pork provides a range of essential micronutrients that contribute to overall well-being.

When preparing pork, safety is paramount. Raw or undercooked pork can harbor parasites, so it must be cooked thoroughly. The National Pork Board recommends cooking fresh pork cuts to an internal temperature of 145°F (63°C) with a 3-minute rest, and ground pork to 160°F (71°C). It is also important to distinguish between unprocessed pork and processed pork products like ham and bacon. High consumption of processed meats is associated with increased health risks, whereas moderate consumption of properly prepared, unprocessed lean pork is an acceptable part of a healthy diet.

Conclusion

In summary, the protein content of boiled pork varies depending on the cut chosen, with lean cuts like tenderloin offering the highest concentration. While boiling is an effective method for preparing tender, protein-rich meat, it's essential to cook it to the correct internal temperature for safety. When prepared correctly, boiled pork serves as an excellent source of high-quality protein, essential vitamins, and minerals, making it a valuable addition to a balanced nutrition diet. For optimal health, prioritize lean, unprocessed cuts and consume them in moderation alongside plenty of fruits and vegetables. For more information on safe cooking temperatures for pork, consult the guidelines from reputable sources like the National Pork Board.

Frequently Asked Questions

No, boiling does not destroy the protein content of pork. It can actually concentrate the protein by reducing the moisture content of the meat. The heat causes the proteins to denature and coagulate, making them more digestible.

The protein content per 100g of cooked pork is similar across different methods, but the concentration may slightly vary based on moisture loss. The primary difference lies in the flavor, texture, and fat retention, not the overall protein value.

For maximizing protein and minimizing fat, lean cuts like pork tenderloin or loin are the best choice for boiling. These cuts have the highest protein-to-fat ratio.

Yes, like all meat, boiled pork is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

Yes, pork broth contains nutrients. Boiling causes some water-soluble vitamins and minerals to leach out of the meat and into the liquid. Using the broth for soups or stews is an effective way to consume these nutrients.

Boiled lean pork is a healthy, protein-rich option, comparable to lean chicken breast or beef. Its healthfulness depends on the cut and overall diet. It is a nutritious alternative that offers a unique flavor and nutrient profile.

For most fresh pork cuts, it is safe to eat when cooked to an internal temperature of 145°F (63°C) with a rest period, even if it is slightly pink. However, ground pork must be cooked to 160°F (71°C). Always use a meat thermometer to ensure safety.