Pork, fresh, carcass, separable lean and fat, raw
FDC 168219oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 27 · -10 vs Pork medianRaw pork carcass, lean and fat together, scores 27 of 100, a Low band mark that ranks it 37th of 60 in the Pork category. That is below the category's median score of 37, though the cut's protein still stands out at 28 percent DV, excellent territory, even before any trimming, curing or cooking happens.
This is a whole-carcass cut, the raw starting material butchers break down into chops, roasts and ground pork rather than something eaten as is. Because it includes the fat cap along with the lean, the honest caveat is saturated fat at 12.4 g per 100 g; buyers can trim more fat away, or look toward leaner ground pork options such as the pan-broiled 72 percent lean crumbles for a higher-scoring alternative.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | 19% |
| Total fat | 35 g | 45% |
| Saturated fat | 12 g | 62% |
| Cholesterol | 74 mg | 25% |
| Sodium | 42 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 28% |
| Potassium | 253 mg | 5% |
| Calcium | 19 mg | 1% |
| Iron | 0.69 mg | 4% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | 5% |
| Total fat | 9.8 g | 13% |
| Saturated fat | 3.5 g | 17% |
| Cholesterol | 21 mg | 7% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.9 g | 8% |
| Potassium | 71 mg | 2% |
| Calcium | 5.3 mg | 0% |
| Iron | 0.19 mg | 1% |
| Magnesium | 3.6 mg | 1% |
| Vitamin C | 0.11 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168219Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, fresh, variety meats and by-products, tail, rawDensity 28 vs 27Pork, ground, 72% lean / 28% fat, cooked, crumblesDensity 32 vs 27Pork, ground, 72% lean / 28% fat, cooked, pan-broiledDensity 33 vs 27Original analysis by NutriVerdict
In the kitchen and how to use it
This cut refers to the combined lean meat and fat trimmed from a whole pork carcass rather than a specific retail cut, and in practice it's the raw material that gets broken down into roasts, chops, and ground pork at the butcher level. Home cooks rarely buy it in this exact form, but understanding its composition helps explain why pork can range from lean to fatty depending on which part of the animal and how much surrounding fat is left on. Once portioned, this kind of pork suits roasting, braising, or grinding for sausage, where the fat renders and bastes the meat as it cooks.
At 376 calories and 35.1 g of fat per 100 g alongside 13.9 g of protein, this whole-carcass average sits firmly on the fattier side, contributing 28% DV of protein per serving. When shopping, look at labeled cuts like loin or tenderloin for leaner options, or shoulder and belly if you want the richer fat content this average reflects; raw pork should be refrigerated below 40°F and used within a few days or frozen for longer storage, always cooked to a safe internal temperature before eating.
Frequently asked questions about pork, fresh
How many calories are in this pork cut?
It has 376 calories per 100 g, with 35.1 g of fat and 13.9 g of protein.
Is this pork a good protein source?
Yes, it delivers 28% of the daily value for protein per serving, though it also carries a substantial amount of fat.
How should raw pork be stored?
Keep it refrigerated below 40°F and use within a few days, or freeze it for longer storage, and always cook it to a safe internal temperature.