Group · Meat
Pork (fillet, cooked)
Pork has long had a reputation as a fatty meat that no longer matches the reality of the lean cuts: the fillet, the loin and fresh ham are at the level of poultry. The values on this page correspond to the Ciqual line « meat, cooked, average food ».
In terms of nutrition facts: 207 kcal per 100 g with 29.4 g of protein and 9.89 g of fat, of which only 3.69 g saturated fatty acids. It provides 6.73 mg of vitamin B3, 2.44 mg of zinc, 385 mg of potassium and 16.2 µg of selenium per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 207 kcal |
| Kilojoules | 869 kJ |
| Protein | 29,4 g |
| Carbohydrate | 0,3 g |
| Fat | 9,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B10,78 mg71 %
- Vitamin B36,73 mg42 %
- Phosphorus225 mg32 %
- Selenium16,2 µg29 %
- Vitamin B60,36 mg26 %
- Zinc2,44 mg24 %
- Vitamin B120,57 µg23 %
- Potassium385 mg19 %
See the other 16 nutrients
- Vitamin B50,67 mg11 %
- Vitamin B20,14 mg10 %
- Vitamin D0,5 µg10 %
- Omega-6 LA0,8 g8 %
- Magnesium28,4 mg8 %
- Copper0,07 mg7 %
- Iron0,85 mg6 %
- Omega-3 ALA0,12 g6 %
- Total omega-30,13 g5 %
- Iodine6,41 µg4 %
- Vitamin B97,14 µg4 %
- EPA0 g2 %
- Calcium9,97 mg1 %
- Vitamin E0,11 mg1 %
- Manganese0,01 mg1 %
- Vitamin C0,25 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The cut makes all the difference. A pork tenderloin and a belly have nothing in common: on one side a lean meat, on the other one of the fattiest cuts on the counter. The average of 9.89 g of fat covers up that gap, and the choice of cut matters more than the choice of species.
It is not the meat that is the problem, it is the processed meat. The recommendations that target pork concern processed products (bacon lardons, sausages, dry-cured ham), where the salt and nitrites are the issue. Grilled fillet is not in that category.
It is naturally low in salt. 0.12 g per 100 g: it is industrial salting that makes all the difference between a roast pork and a slice of ham.
Slightly pink is allowed, and it is better. French health guidance has changed: cooking to 63°C at the centre is enough for a whole cut. Overcooked, lean pork turns dry, which is the most common cause of its poor reputation for taste.
A source of B vitamins. 6.73 mg of B3, and pork is also the meat richest in vitamin B1. These vitamins are involved in energy metabolism and are stored little by the body.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).