Calories in Pulled Pork: Nutrition Facts & Serving Sizes
Per 1 cup (249g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pulled pork delivers 168 calories per 100g, with a generous 1 cup serving (249g) coming in at about 418 calories. That cup also provides 32.9g of protein, 46.6g of carbs, and 11g of fat. The high carb count reflects the BBQ sauce typically used in preparation, which also accounts for the 15.2g of sugar per 100g. The protein content is solid at 13.2g per 100g, making pulled pork a reasonable muscle-friendly meal option when paired with the right sides. Sodium runs high at 666mg per 100g, so a full cup hits roughly 1,658mg. Pulled pork is often served on buns or over rice, so the total meal calories can stack up quickly depending on how you build the plate.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (249g) | 418.3 | 32.9g | 46.6g | 11g | 3g |
| 100g | 168 | 13.2g | 18.7g | 4.4g | 1.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 168 | 8% |
| Protein | 13.2g | 26% |
| Total Fat | 4.4g | 6% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 18.7g | 7% |
| Dietary Fiber | 1.2g | 4% |
| Sugars | 15.2g | 30% |
| Sodium | 666mg | 29% |
| Cholesterol | 35mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Cholesterol | 35mg | 12% |
| Calcium | 44mg | 3% |
| Iron | 1.2mg | 7% |
| Potassium | 305mg | 6% |
| Vitamin A | 13mcg | 1% |
| Vitamin C | 0.2mg | 0% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 22mg | 5% |
| Phosphorus | 161mg | 13% |
| Zinc | 1.9mg | 17% |
| Selenium | 27.6mcg | 50% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 3mg | 19% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pulled Pork
Pulled pork is a solid source of complete protein, delivering 13.2g per 100g and close to 33g in a single cup. Protein supports muscle repair and keeps you full longer, which matters when you are trying to manage total daily calories.
Pork is one of the better dietary sources of selenium, with 27.6mcg per 100g in this pulled pork preparation. Selenium is an antioxidant mineral that supports thyroid function and immune health. The B-vitamin profile also contributes meaningfully, including niacin (3mg), thiamin (0.2mg), and vitamin B6 (0.2mg), all of which support energy metabolism.
The phosphorus content (161mg per 100g) pairs with the protein to support muscle and bone health. Potassium at 305mg per 100g contributes to electrolyte balance, which is relevant if you are active and sweating regularly.
One consideration: the carb and sugar content of pulled pork is relatively high for a meat product because most recipes include BBQ sauce. A 1 cup serving has 46.6g of carbs and 37.8g of sugar. If you are tracking macros tightly or following a low-carb diet, this is the main factor to account for. Fat at 4.4g per 100g is low compared to other pork cuts, keeping the overall calorie count moderate.
Dietary Considerations
Pulled pork is naturally gluten-free in its base form, but many BBQ sauces contain gluten, so always check the label if this is a concern. It is not suitable for vegans or vegetarians. The carb content (18.7g per 100g) from added BBQ sauce makes it a poor fit for strict ketogenic diets, though you can reduce this by using a low-sugar sauce. For weight loss, the protein density is a positive, but the high sugar and sodium levels mean portion control is important. Pulled pork works well in moderate-carb, high-protein eating plans.
Daily Intake (100g)
100g of pulled pork provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pulled pork?
Pulled pork has 168 calories per 100g. A 1 cup serving (249g) contains about 418 calories.
Is pulled pork good for weight loss?
Pulled pork can work for weight loss due to its protein content, but the high sugar from BBQ sauce adds significant carbs. A 1 cup serving has 37.8g of sugar. Portion control and sauce choice matter.
How much protein in pulled pork?
Pulled pork has 13.2g of protein per 100g. A full 1 cup serving (249g) provides about 32.9g of protein.
Is pulled pork keto-friendly?
Standard pulled pork made with BBQ sauce is not keto-friendly, with 18.7g of carbs per 100g. You can make it more keto-compatible by using a low-sugar or no-sugar BBQ sauce.
How much sodium is in pulled pork?
Pulled pork has 666mg of sodium per 100g. A 1 cup serving contains approximately 1,658mg, which is a large portion of the daily recommended limit.
What goes well with pulled pork for a high-protein meal?
Pairing pulled pork with coleslaw (cabbage), black beans, or roasted sweet potato keeps the protein high while rounding out the macros. Skip the bun if you are cutting carbs.
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