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High in protein, B vitamins, and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Roasted pork (150 g) has 363 calories. That works out to 242 calories per 100 g. It contains 0 g of carbs, 41 g of protein, 21 g of fat and 0 g of fiber. Its 57.8 µg of Selenium covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
363
KCAL / 150G
Carbs
0g
· 0% DV
Protein
41g
· 82% DV
Fat
21g
· 27% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 46% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 7.13 g | 36% |
| Trans fat | 0.08 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41 g | 82% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 363 kcal |
| 1 slice (thin) | 30 g | 73 kcal |
| 1 slice (thick) | 60 g | 145 kcal |
| 1 piece (small) | 85 g | 206 kcal |
| 100 g | 100 g | 242 kcal |
| 1 cup (diced) | 140 g | 339 kcal |
| 1 piece (medium) | 150 g | 363 kcal |
| 1 piece (large) | 220 g | 532 kcal |
| 1 serving (large) | 250 g | 605 kcal |
Calculated from 242 calories per 100 g.
Pork loin is a good choice for neatly sliced roasted pork, while pork shoulder suits a richer, slower roast that can be pulled apart. Choose the cut based on whether you want slices or tender shredded meat.
For crispy crackling on roasted pork, dry the skin thoroughly and score it without cutting deeply into the meat. Salt the skin and start with a hot oven; moisture on the surface can prevent it from crisping.
For a whole cut of roasted pork, cook the thickest part to 63°C (145°F), then let it rest for at least three minutes before slicing. Use a meat thermometer rather than judging doneness by colour alone.
Yes, let roasted pork rest before carving. Resting gives the juices time to redistribute, so they are less likely to run out when you slice the meat; keep it loosely covered while it rests.
Roasted pork can turn tough when a lean cut is overcooked, or when a shoulder cut has not had enough time to soften. Match the cooking method to the cut and check doneness with a thermometer.
No, roasted pork is a broad term for pork cooked by roasting, while pulled pork is usually slow-cooked until a shoulder cut can be shredded. Some roasted pork can be pulled, but not every roast is prepared that way.
Cooked roasted pork keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Yes, roasted pork freezes well when wrapped airtight or packed in a freezer-safe container. For the best texture, use it within a few months and thaw it in the refrigerator before reheating.
Reheat roasted pork gently in a covered oven-safe dish with a splash of water or stock. The cover traps steam and helps keep the slices moist; heat until the meat is hot throughout.
Roasted pork pairs well with roasted potatoes, applesauce, cabbage, or other vegetables. A sharp or tangy accompaniment, such as mustard or a vinegar-based slaw, can balance the richness of the meat.
Vitamins
B1
1.07mg · 89% DV
B3
9.15mg · 57% DV
B12
1.05µg · 44% DV
B6
0.65mg · 38% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
330mg · 47% DV
Zinc
3.97mg · 36% DV
Potassium ⭐
510mg · 15% DV
Sodium
93mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 363 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Roasted pork is pork cooked by roasting, usually in an oven, until browned on the outside and tender or firm within. It is made in many places rather than belonging to one single cuisine; the cut, seasoning and cooking style vary widely. In countries where pork is commonly eaten, it may be served as a family meal or at festive gatherings, with leftovers often used in sandwiches.
Its flavour ranges from mild to deeply savoury, and the texture depends on the cut and how long it is cooked. A serving of roasted pork provides protein and B vitamins, with no carbohydrates. Pair it with vegetables or a fresh salad for a balanced plate; trimming visible fat is an easy way to make the meal leaner.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.13g
MONOUNSATURATED
9.52g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.