Lean Pork Nutrition
Lean pork is an excellent source of high-quality, bioavailable protein. This means it contains all the amino acids needed from dietary food sources (a complete protein) and is readily absorbed. It also contains five B vitamins and four essential minerals.
What nutrients are in lean pork?
A serving of lean pork is:
- an excellent source of protein, thiamin and niacin
- a source of pantothenic acid, vitamin B6, vitamin B12, phosphorus, selenium and zinc
- contains potassium
- For children aged 1-3 years, a serve of pork is an excellent source of niacin, thiamin, vitamin B6, pantothenic acid, phosphorus, selenium, vitamin B12, zinc and biotin; a source of magnesium, riboflavin, folate and iron; and contains potassium.
Protein
How much protein is in lean pork?
A 65g cooked serve of lean pork provides 18.7g of protein.
Unlike most plant protein sources, lean pork naturally provides all the essential amino acids that are required from dietary sources. It is also readily absorbed.
Why is protein important?
Protein is essential to build and repair body tissues. It also assists with muscle growth and maintenance.
Is pork a cost-effective source of protein?
Pork is the most cost-effective source of red meat protein. Based on a comparison of several pork, beef and lamb cuts at major supermarkets Coles and Woolworths in October 2025, beef cost 40% more per gram of protein, and lamb cost twice as much.
Adults (lean pork average)
Nutrition Information
| Nutrient | Average qty. per serve |
%DI# per serve |
Average qty. per 100g |
|---|---|---|---|
| Energy | 431 kJ | 5% | 671 kJ |
| Protein, total | 18.7 g | 37% | 28.8 g |
| Fat, total | 3.19 g | 5% | 4.9 g |
| – Saturated | 1.14 g | 1.76 g | |
| Carbohydrate, total | 0 g | 0% | 0 g |
| – Sugars | 0 g | 0% | 0 g |
| Sodium | 40 mg | 2% | 61 mg |
| Potassium | 267 mg | 411 mg | |
| Thiamin | 0.62 mg | 56% RDI* | 0.95 mg |
| Niacin | 5.1 mg | 51% RDI* | 7.84 mg |
| Vitamin B6 | 0.29 mg | 18% RDI* | 0.45 mg |
| Pantothenic acid | 0.78 mg | 16% RDI* | 1.20 mg |
| Phosphorus | 155 mg | 16% RDI* | 239 mg |
| Selenium | 20.5 μg | 30% RDI* | 31.5 μg |
| Vitamin B12 | 0.28 mg | 14% RDI* | 0.44 mg |
| Zinc | 1.75 mg | 15% RDI* | 2.7 mg |
Note: # Percentage daily intakes are based on an average adult diet of 8700kJ. *Recommended dietary intake. The nutrient content claims are based on an in-depth analysis of eight popular, widely ranged lean cuts of pork, which were used to establish a composite average nutrition information panel. All claims are based on this average unless specified otherwise.
Kids (lean pork average)
Nutrition Information
| Nutrient | Average qty. per serve |
Average qty. per 100g |
|---|---|---|
| Energy | 431 kJ | 671 kJ |
| Protein, total | 18.7 g | 28.8 g |
| Fat, total | 3.19 g | 4.9 g |
| – saturated | 1.14 g | 1.76 g |
| Carbohydrate, total | 0 g | 0 g |
| – sugars | 0 g | 0 g |
| Sodium | 40 mg | 61 mg |
| Potassium | 267 mg | 411 mg |
| Thiamin | 0.62 mg (124% RDI*) | 0.95 mg |
| Niacin | 5.1 mg (102% RDI*) | 7.84 mg |
| Vitamin B6 | 0.29 mg (41% RDI*) | 0.45 mg |
| Pantothenic Acid | 0.78 mg (39% RDI*) | 1.2 mg |
| Magnesium | 17.8 mg (22% RDI*) | 27.4 mg |
| Phosphorus | 155 mg (31% RDI*) | 239 mg |
| Selenium | 20.5 μg (82% RDI*) | 31.5 μg |
| Vitamin B12 | 0.28 mg (28% RDI*) | 0.44 mg |
| Zinc | 1.75 mg (39% RDI*) | 2.7 mg |
| Riboflavin | 0.09 mg (12% RDI*) | 0.14 mg |
| Folate | 16.6 μg (17% RDI*) | 25.5 μg |
| Biotin | 2.23 μg (28% RDI*) | 3.44 μg |
| Iron | 0.65 mg (11% RDI*) | 1.01 mg |
Note: # Percentage daily intakes are based on an average adult diet of 8700kJ. *Recommended dietary intake. The nutrient content claims are based on an in-depth analysis of eight popular, widely ranged lean cuts of pork, which were used to establish a composite average nutrition information panel. All claims are based on this average unless specified otherwise.
Related links
Nutrition in lean pork Resources, data sources and disclaimer