Food database · Meat & poultry
Protein content
22.6 g of protein in 3 oz cooked (85 g) of pork roast, or 14.7 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is very protein-dense.
| Protein per 100 kcal | 14.7 g |
|---|---|
| Protein per 100 g | 26.6 g |
| Protein per serving | 22.6 g in 3 oz cooked (85 g) |
| Calories from protein | 59% |
| Protein to fat | 3.6 g per 1 g fat |
| Rank in meats, per 100 kcal | 53rd of 133 |
| Rank of all foods, per 100 g | 112th of 796 |
| Share of 50 g Daily Value | 45% per serving |
| Protein quality | Complete protein |
One 3 oz cooked, 22.6 g protein.
Every 100 kcal of pork roast brings 14.7 g of protein. On that measure it ranks 53rd of the 133 meats in this database and 149th of all 796 foods on the site. Measured by weight instead, its 26.6 g per 100 g ranks 65th in its group.
About 59% of the calories in pork roast come from protein, which makes it very protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, pork roast has 3.6 g of protein for each gram of fat (26.6 g against 7.49 g per 100 g).
Set against ham steak, another meat entry in the database, a serving carries about 0.5 g less protein (ham steak has 23.1 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 45% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 26.6 g | 181 kcal |
| 3 oz cooked (serving used here) | 85 g | 22.6 g | 154 kcal |
| 1 regular/thin slice | 60 g | 16 g | 109 kcal |
| 1 thick slice | 90 g | 23.9 g | 163 kcal |
| 1 oz yields | 20 g | 5.3 g | 36 kcal |
| 1 cubic inch | 17 g | 4.5 g | 31 kcal |
| 1 cup | 135 g | 35.9 g | 244 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Related
Highest-protein meats per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
26.6 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 22.6 g.
14.7 g. That figure divides its 26.6 g of protein per 100 g by its 181 kcal per 100 g, so it does not depend on serving size.
Yes. The protein in pork roast supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
About 45%. One 3 oz cooked serving has 22.6 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #2705882 (Pork, roast), FNDDS survey data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.