How Many Calories in Pork Belly? Nutrition Facts & Macros
A serving of pork belly (85 g) has 440 calories
Protein 7.9g · Carbs 0g · Fat 45.1g
Pork belly is a fatty cut from the underside of the pig, prized for its rich, melt-in-your-mouth texture. At 518 kcal per 100 g with 53 g of fat, it's one of the most calorie-dense meats available. When cured and smoked, it becomes bacon. The keto community loves pork belly for its extremely high fat content and zero carbs, and it's a staple in Asian cuisine — from Chinese char siu to Korean samgyeopsal and crispy pork belly. Raw pork belly is about 37% water.
2167 kJ · per 100g · Water: 36.74 g
Calorie Calculator: Pork Belly
85 g Pork Belly contains 440 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (85 g) | 440 kcal | 7.9g | 0g | 45.1g |
| 1 thick slice (30 g) | 155 kcal | 2.8g | 0g | 15.9g |
| 100 grams | 518 kcal | 9.3g | 0g | 53g |
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Pork Belly — Nutrition Facts
| Pork Belly | per 100g |
|---|---|
| Calories | 518 kcal |
| Protein | 9.34 g |
| Fat | 53.01 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 32 mg |
| Potassium | 185 mg |
| Magnesium | 4 mg |
| Phosphorus | 108 mg |
| Vitamin C | 0.3 mg |
| Vitamin B6 | 0.13 mg |
| Folate | 1 mcg |
| Manganese | 0.006 mg |
| Water | 36.74 g |
Source: USDA FoodData Central (FDC ID: 167812) · Data verified April 2026
Variations
Raw (fresh)
518 kcal per 100 g — raw fresh pork belly as per USDA data. The default reference form with 53 g fat, 9.34 g protein, and 37% water content.
Roasted (crispy skin)
~500 kcal per 100 g (estimate). Slow-roasted pork belly with crispy skin. Some fat renders out during cooking, but water also evaporates, keeping the calorie density similar to raw. The texture transforms from soft to crispy on the outside and tender inside.
Braised (stewed)
~430 kcal per 100 g (estimate). Braised or stewed pork belly — more fat melts away into the cooking liquid compared to roasting. Common in Asian cuisine (red-braised, soy-ginger, dong po rou). Lower calorie density than raw or roasted because more fat is lost during slow cooking.
Dietary Perspectives
For Weight Loss
Not suitable for weight loss — 518 kcal per 100 g is one of the highest among meats. A serving (85 g) has 440 kcal with only 7.9 g protein. The protein-to-calorie ratio is terrible: you'd need 4 servings (1,760 kcal) just to get 32 g protein. Choose pork tenderloin (143 kcal, 26 g protein per 100 g) or chicken breast instead.
For Athletic Performance
Not recommended for athletes — very low protein (9.34 g) at extreme calories (518 kcal per 100 g). The 53 g of fat provides no advantage for recovery or performance. Occasional treat only. For pork protein, choose tenderloin (26 g protein at 143 kcal per 100 g) or lean pork chops.
For Keto
One of the most keto-friendly meats available — zero carbs with extreme fat (53 g per 100 g). The fat-to-protein ratio is ideal for hitting keto fat targets. A slice (30 g) has 155 kcal, 2.8 g protein, 15.9 g fat, 0 g carbs. Slow roast for crispy skin, braise in soy sauce and ginger, or slice thin and pan-fry. Low sodium (32 mg per 100 g) is a bonus on keto where electrolyte balance matters.
Frequently Asked Questions
How many calories are in pork belly?
A serving of raw pork belly (85 g) contains approximately 440 calories. Per 100 g, raw pork belly has 518 calories (2167 kJ). A thick slice (30 g) has about 155 calories. Nearly all calories come from fat (53.01 g per 100 g), with relatively low protein (9.34 g) and zero carbs.
How much fat is in pork belly?
Raw pork belly has 53.01 g of total fat per 100 g, of which 19.33 g is saturated. A serving (85 g) has about 45 g of fat. About 92% of pork belly's calories come from fat — making it one of the fattiest cuts of any meat. When cooked, some fat renders out, but the calorie density remains high because water also evaporates.
Is pork belly healthy?
Pork belly is nutrient-poor relative to its calorie density. With only 9.34 g of protein per 518 kcal, you'd need 1,760 kcal worth to get 32 g of protein. It's high in saturated fat (19.33 g per 100 g) and cholesterol (72 mg). However, it provides potassium (185 mg) and phosphorus (108 mg). Best consumed in small portions as an occasional indulgence, not as a daily protein source.
Pork belly vs bacon — what's the difference?
Pork belly is the raw, uncured cut. Bacon is pork belly that has been cured (salted) and typically smoked. Raw pork belly: 518 kcal, 9.34 g protein, 53 g fat per 100 g. Cooked bacon: 468 kcal, 33.92 g protein, 35.09 g fat per 100 g. Cooking bacon renders out fat and evaporates water, concentrating the protein. Bacon also has much more sodium (1,684 mg vs 32 mg) due to curing.
Is pork belly keto-friendly?
Pork belly is one of the most keto-friendly meats available. With zero carbs and 53 g of fat per 100 g, it perfectly aligns with keto macros. A thick slice (30 g) gives you 15.9 g of fat and only 2.8 g of protein with 0 g carbs. Slow-roast it with crispy skin, braise with soy sauce and ginger, or slice thin and pan-fry for a satisfying keto meal.
Is pork belly good for weight loss?
Pork belly is one of the worst meats for weight loss. At 518 kcal per 100 g, it's extremely calorie-dense with a terrible protein-to-calorie ratio — only 9.34 g protein per 518 calories. You'd need 4 servings (1,760 kcal) just to get 32 g of protein. For pork protein, choose tenderloin instead (143 kcal, 26.17 g protein per 100 g) — 3.6x less calories for 2.8x more protein.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork Belly | 518 | 9.34g | 0g | 53.01g |
| Bacon | 468 | 33.92g | 1.7g | 35.09g |
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
| Pork Tenderloin | 143 | 26.17g | 0g | 3.51g |
| Pork Sausage | 325 | 18.53g | 1.42g | 27.25g |
per 100g
Per 100 g, raw pork belly has 518 kcal with only 9.34 g protein but 53 g fat. Compare to bacon (468 kcal, 33.92 g protein — cooking concentrates protein) or steak (214 kcal, 19.92 g protein). Pork belly has the worst protein-to-calorie ratio of common meats.
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