Pork ranked by protein density
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Lidl Birchwood 10 Lean Pork Loin Medallions 1kg | 110 | 21.6g | 0.1g | 1.5g |
| Dunnes Stores Irish Pork Quick Fry Medallions 400g | 114 | 21.1g | 0.8g | 1.4g |
| SPAR Roast Pork 120g | 110 | 20g | 1.4g | 1.8g |
| Lidl Dulano High Protein Pork Crisps 35g | 363 | 19.8g | 0.1g | 2.2g |
| Lidl Birchwood British Lean Pork Fillet 424g | 121 | 18.8g | 0.8g | 2.1g |
| Lidl Birchwood British Lean Pork Fillet 470g | 121 | 18.8g | 0.8g | 2.1g |
| Lidl Birchwood British Lean Pork Fillet 504g | 121 | 18.8g | 0.8g | 2.1g |
| Lidl Birchwood Lean Pork Fillet 550g | 121 | 18.8g | 0.8g | 2.1g |
| Lidl Birchwood Lean Diced Pork 600g | 195 | 17.8g | 0.1g | 3.2g |
| Lidl Birchwood 10 Pork Loin Medallions | 132 | 17.2g | 0g | 3.5g |
| Lidl Birchwood 8 Lean Pork Loin Medallions 800g | 132 | 17.2g | 0g | 3.5g |
| Lidl Birchwood British Pork Loin Medallions 400g | 132 | 17.2g | 0g | 3.5g |
| Lidl Birchwood Pork Loin Medallions 400g | 132 | 17.2g | 0g | 3.5g |
| Henryk Kania Pork Loin in Aspic 300g | 95 | 16.8g | 2.1g | 2.6g |
| Lidl Dulano Pork Shoulder Slices 360g | 111 | 16.7g | 1.1g | 3.2g |
| SuperValu Basted Pork Medallions 600g | 136 | 16.2g | 0.4g | 3.8g |
| Tesco British Pork Lean Mince 500g | 127 | 16.1g | 0.2g | 3.8g |
| Centra Irish Pork Steak with Piri Piri Marinade | 122 | 15.6g | 2.5g | 3g |
| Spar 2 Peppered Boneless Pork Chops 300g | 131 | 15.6g | 2.3g | 3.1g |
| Aldi Specially Selected 6 Lean Pork Sausages 400g | 134 | 14.6g | 5.7g | 1.9g |
| Lidl Birchwood Slow Cooked BBQ Pork Fillet | 146 | 14.6g | 7.5g | 1.2g |
| Denny Fire & Smoke, Fire Grilled Carolina Style Pulled Pork | 145 | 14.5g | 4.3g | 2.6g |
| Brannans Lean Pork Sausage | 147 | 14.4g | 6.8g | 1.6g |
| Henryk Kania Roasted Pork Loin Slices 100g | 146 | 14.4g | 2.1g | 3.8g |
| Linda McCartney Shredded Pork Vegan 260g | 167 | 13.2g | 1.6g | 4g |
| Pek Cured Chopped Pork 4 Slices 120g | 152 | 12.5g | 0.1g | 6.3g |
| Dunnes Stores Irish Pork Loin Chops 520g | 185 | 12.4g | 0g | 5.4g |
| Lidl Birchwood 4 Pork Shoulder Steaks 700g | 169 | 12.4g | 0g | 5.6g |
| Roberts Seasoned Pulled Pork 500g | 163 | 12.4g | 0g | 5.6g |
| Henry Denny & Sons Master Craft Selections Butcher's Style 6 Low Fat Gluten Free Pork Sausages 320g | 124 | 12.3g | 7.5g | 2.2g |
| Lidl Birchwood 6 Chinese Style Pork Loin Steaks 660g | 254 | 11.9g | 1.6g | 5g |
| Lidl Birchwood British Pork Mince 1kg | 167 | 11.9g | 0.1g | 5.7g |
| Lidl Birchwood Slow Cooked Sriracha Pork Rib Rack 600g | 141 | 11.9g | 4.2g | 3.9g |
| Roberts Mexican Pulled Pork 1kg | 155 | 11.9g | 0.6g | 5.5g |
| Lidl Birchwood Maple BBQ 6 Pork Loin Steaks 660g | 217 | 11.8g | 2.3g | 4.6g |
| Pek Chopped Pork Gold 170g | 156 | 11.8g | 0.1g | 5.8g |
| Vivera Plant Pulled Pork 175g | 127 | 11.8g | 8.7g | 0.9g |
| Lidl Birchwood Pulled Pork with Apple Sauce 400g | 153 | 11.6g | 6.2g | 3.1g |
| Dunnes Stores 4 Irish Pork Louisiana Style Quick Fry Loin Chops 400g | 183 | 11.5g | 0.7g | 6g |
| Tesco 6 Pork Thin Cut Loin Steaks 600g | 183 | 11.5g | 0.5g | 5.8g |
| Centra Irish Basted Pork Chops 425g | 232 | 11.2g | 0.2g | 6g |
| Centra Mediterranean Basted Pork Chops 450g | 215 | 11.2g | 0.2g | 6g |
| Dunnes Stores 4 Irish Pork Smoky BBQ Quick Fry Loin Chops 400g | 196 | 11.2g | 2.3g | 5.1g |
| Lidl Birchwood British Pork Chops 705g | 162 | 11.2g | 0g | 6.2g |
| Lidl Birchwood British Pork Chops 742g | 162 | 11.2g | 0g | 6.2g |
| Tesco 4 British Pork Shoulder Steaks 700g | 168 | 11.1g | 0g | 6.2g |
| Henryk Kania Maestro Prime Pork White Sausage 500g | 173 | 11g | 1.2g | 5.8g |
| Lidl Birchwood 8 Smoky BBQ Pork Loin Steaks 880g | 243 | 11g | 1.4g | 5.7g |
| Subway BBQ Pulled Pork Salad | 76 | 11g | 5.4g | 3.3g |
| Lidl Birchwood 8 Chinese Style Pork Shoulder Steaks 1kg | 253 | 10.9g | 0.9g | 5.8g |
Showing the top 50 of the 446 pork products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
What the pork numbers show
Median across all 446 of them is 5.5g of protein per 100 calories. 75 clear 10g of protein per 100 calories — about one in six, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 34 to 617 per 100g inside this one group, an 18-fold spread, so “pork” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 6.4g of protein per 100 calories across 252 products, against 4.8g for the 194 name-brand ones.
Lidl is the only Irish chain with enough own-label pork to compare fairly — 187 products at a median of 6.6g per 100 calories. Everywhere else this is a name-brand shelf.
What to actually pick
On the numbers the pick is Lidl Birchwood 10 Lean Pork Loin Medallions 1kg: 21.6g of protein per 100 calories, 4 times the 5.5g median for the group.
19 of the 446 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
Where this fits
Only one chain carries enough of this own-label to break out separately, so Lidl Pork is the one sub-page here, next to everything else Lidl sells.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
Real pork products with a photo
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
Pork by store
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FAQ
How many pork products are in this database?
We track 446 pork products across Irish supermarkets and brands. 446 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
What's the most protein-dense pork product?
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 5.5g per 100 calories and 75 products clear 10g — that tells you whether pork is worth buying for protein at all, which protein per 100g does not.