Calories in Ground Pork: Nutrition Facts & Serving Sizes
Per 4 oz (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ground pork delivers 218 calories per 100g, sitting between leaner ground turkey and fattier ground beef in terms of calorie density. A 4 oz serving clocks in at 246 calories with 20.3g of protein, 18.1g of fat, and only 0.5g of carbs. It is an underrated high-protein meat that is often overlooked in favor of beef or chicken. Ground pork is an exceptional source of selenium, providing 30.2mcg per 100g, which covers 55% of your daily needs. It also delivers strong B-vitamin numbers: 6.4mg of niacin and 0.6mg of vitamin B6 per 100g. These nutrients support energy metabolism and help your body convert food into fuel during training. With its relatively moderate fat content and solid protein, ground pork is a practical and affordable option for hitting daily protein targets without blowing your calorie budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 4 oz (113g) | 246.3 | 20.3g | 0.5g | 18.1g | 0g |
| 100g | 218 | 18g | 0.4g | 16g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 218 | 11% |
| Protein | 18g | 36% |
| Total Fat | 16g | 21% |
| Saturated Fat | 4.9g | 25% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0.4g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 68mg | 3% |
| Cholesterol | 68mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.9g | 2% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 68mg | 23% |
| Calcium | 15mg | 1% |
| Iron | 0.9mg | 5% |
| Potassium | 244mg | 5% |
| Vitamin D | 0.4mcg | 2% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 0.7mcg | 29% |
| Magnesium | 16mg | 4% |
| Phosphorus | 161mg | 13% |
| Zinc | 1.9mg | 17% |
| Selenium | 30.2mcg | 55% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 6.4mg | 40% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ground Pork
Ground pork is one of the best dietary sources of selenium available. At 30.2mcg per 100g, a single 4 oz serving provides more than half your daily selenium requirement. Selenium is a critical antioxidant mineral that supports thyroid function, immune response, and protects cells from oxidative damage caused by intense exercise.
The B-vitamin content in ground pork is genuinely impressive. Niacin (vitamin B3) at 6.4mg per 100g and vitamin B6 at 0.6mg support energy production at the cellular level, helping convert carbohydrates, fats, and proteins into usable ATP. This matters for workout performance and recovery. Thiamin (0.3mg per 100g) further supports carbohydrate metabolism.
Ground pork provides complete protein with all essential amino acids, making it fully usable for muscle protein synthesis. The 18g of protein per 100g supports muscle repair and growth when combined with resistance training. The fat profile is also reasonable: of the 16g total fat, 6.7g is monounsaturated and 2.1g is polyunsaturated, which are the heart-healthier fat types.
Dietary Considerations
Ground pork is virtually zero-carb at 0.4g per 100g, making it compatible with keto and low-carb diets. It is naturally gluten-free and dairy-free. For weight loss, its calorie density is moderate compared to fattier meats, and the high protein content supports satiety and muscle retention during a cut. Ground pork is not suitable for halal or kosher diets, and is excluded from vegetarian and vegan eating patterns. Paleo and whole30 dieters can include it freely. The saturated fat content (4.9g per 100g) is notably lower than ground beef, which may appeal to those monitoring saturated fat intake.
Daily Intake (100g)
100g of ground pork provides 11% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ground pork?
Ground pork has 218 calories per 100g. A 4 oz (113g) serving contains approximately 246 calories, with 20.3g of protein and 18.1g of fat. The calorie count is lower than 80/20 ground beef but higher than lean ground turkey.
Is ground pork good for weight loss?
Ground pork can support weight loss when portioned properly. The 18g of protein per 100g is high enough to support satiety and muscle retention during a calorie deficit. At 218 calories per 100g, it is a more calorie-efficient protein source than regular ground beef, though leaner meats like ground turkey still come in lower.
How much protein in ground pork?
Ground pork contains 18g of protein per 100g, and a 4 oz serving provides 20.3g of protein. This makes it a solid high-protein meat option for building or maintaining muscle mass.
Is ground pork keto-friendly?
Yes, ground pork is excellent for keto. It contains only 0.4g of carbs per 100g and is rich in fat and protein, fitting ketogenic macros easily. It is one of the most versatile keto-friendly meats for meal prep.
How does ground pork compare to ground beef?
Ground pork has 218 calories per 100g versus 332 for 80/20 ground beef, making it significantly leaner in terms of calories. Ground pork also has more protein (18g vs 14.4g per 100g) and much higher selenium content (30.2mcg vs 13.5mcg). Ground beef edges ahead on zinc and vitamin B12.
How much selenium is in ground pork?
Ground pork contains 30.2mcg of selenium per 100g, which covers over 55% of the recommended daily intake for adults. Selenium is an antioxidant mineral that supports thyroid health, immune function, and recovery from oxidative stress caused by exercise.
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