Calories in
pork, fresh, separable fat
626 kcal per 100 g Pork, fresh, separable fat contains 626 calories per 100 grams, or about 532 calories per 3 oz. Per 100 g it provides 7.1 g protein, 0.0 g carbohydrate and 66.1 g fat.
By calories that splits 0% carbohydrate, 5% protein, 95% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 oz | 85.0 g | 532 | 6.0 g | 0.0 g | 56.2 g |
| 1 oz | 28.4 g | 178 | 2.0 g | 0.0 g | 18.8 g |
Full nutrition, per 100 g and per 3 oz
| Nutrient | Per 100 g | Per 3 oz |
|---|---|---|
| Energy | 626 kcal | 532 kcal |
| Protein | 7.1 g | 6.0 g |
| Total fat | 66.1 g | 56.2 g |
| Saturated fat | 23.9 g | 20.3 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 56.0 mg | 47.6 mg |
| Potassium | 125.0 mg | 106.3 mg |
| Calcium | 22.0 mg | 18.7 mg |
| Iron | 0.5 mg | 0.4 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 24.0 µg | 20.4 µg |
| Cholesterol | 79.0 mg | 67.2 mg |
| Water | 26.3 g | 22.3 g |
USDA FoodData Central, SR Legacy (FDC ID 168221). A dash means the nutrient was not measured for this item, which is not the same as zero.
How pork, fresh, separable fat compares
Among the 83 pork products items on this site, pork, fresh, separable fat ranks 7 of 83 by calorie density, against a category average of 290 kcal per 100 g — so it is about 116% more calorie-dense than typical for its group.
It carries 1.1 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 3 oz (532 kcal), a 70 kg adult would walk for roughly 109 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in pork, fresh, separable fat?
Pork, fresh, separable fat contains 626 calories per 100 g, which works out to about 532 calories per 3 oz. It also provides 7.1 g of protein, 0.0 g of carbohydrate and 66.1 g of fat per 100 g.
What is the macro breakdown of pork, fresh, separable fat?
By calories, pork, fresh, separable fat is roughly 0% carbohydrate, 5% protein and 95% fat. That makes it a predominantly fat-based food.
How long does it take to burn off 3 oz?
About 109 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the pork, fresh, separable fat I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within pork products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Pork, fresh, separable fat, cooked". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.