Calories in Pork Belly: Full Nutrition Breakdown

Pork belly is a rich, fatty cut of meat taken from the underside of the pig. It is the same cut used to make bacon and is prized in many cuisines for its tender, melt-in-your-mouth texture when slow-cooked. Due to its very high fat content, pork belly is one of the most calorie-dense cuts of meat available.

Calories by serving (cooked):

Despite its high fat content, pork belly provides notable amounts of B vitamins, particularly thiamin (B1) and niacin (B3), as well as selenium and zinc. It is best enjoyed in moderation as an occasional indulgence rather than a daily protein source.

Frequently Asked Questions (FAQ)

How does pork belly compare to bacon nutritionally?

Pork belly and bacon come from the same cut, but bacon is cured, smoked, and sliced thin, which changes its nutritional profile slightly. Cooked pork belly has about 518 calories per 3.5 oz, while cooked bacon has roughly 541 calories per 3.5 oz due to moisture loss during the curing and frying process concentrating the fat and calories.

Why is pork belly so high in calories?

Pork belly is extremely high in calories because it consists of roughly 50-60% fat by weight when cooked. Fat contains 9 calories per gram compared to 4 calories per gram for protein and carbohydrates, so fat-heavy cuts like pork belly deliver a very high calorie count per serving. A single 3.5 oz serving contains about 53 grams of fat, accounting for over 90% of the total calories.

Is pork belly unhealthy?

Pork belly is very high in saturated fat, with about 19 grams per 3.5 oz serving, which exceeds the American Heart Association's recommended daily limit of 13 grams. Occasional consumption in small portions is unlikely to cause harm for most healthy adults, but regular or large servings can contribute to elevated LDL cholesterol and cardiovascular risk.

How much protein does pork belly have?

Pork belly has a relatively low protein content compared to other meat cuts, providing only about 9.3 grams of protein per 3.5 oz cooked serving. By comparison, the same weight of chicken breast provides 31 grams of protein. This makes pork belly a poor choice as a primary protein source.

What are the best cooking methods for pork belly?

Braising and slow roasting are the most popular methods for cooking pork belly, as they render out some of the fat and create a tender, melt-in-your-mouth texture. Roasting at high heat can also produce a crispy skin while keeping the interior moist. Both methods allow some fat to drain away, which can slightly reduce the final calorie count of the finished dish.