Are Al Pastor Tacos Fatty? The Truth About This Mexican Classic

December 8, 2025 •

3 min read

While many believe al pastor tacos are high in fat, a 2013 study by the Universidad de las Américas Puebla found that five traditional tacos al pastor contained a moderate fat percentage, less than some "healthy" snack bars on the market at the time.

Quick Summary

Al pastor tacos' fat content varies based on preparation; traditional vertical spit cooking renders much of the pork shoulder's fat, while homemade versions can be made leaner, providing a flavorful and balanced meal.

Key Points

Fat Content Varies: The fattiness of al pastor depends heavily on the cut of pork and the cooking method, not just the meat type.
Traditional Cooking Reduces Fat: The vertical spit cooking (trompo) for authentic al pastor allows much of the pork shoulder's fat to render and drip away.
Control the Fat at Home: Using leaner cuts like pork loin and healthy cooking methods like grilling or baking can significantly reduce the fat content.
Toppings Add Up: Additional ingredients like cheese and sour cream contribute more fat than the meat itself, while fresh vegetables are low-fat options.
Balanced in Moderation: When served traditionally with fresh toppings, al pastor can be part of a balanced diet, as some studies have suggested it can be a relatively healthy dish.
Leaner Alternatives Exist: For a healthier option, consider tacos with grilled chicken or lean ground turkey, which are typically much lower in fat.

Understanding Al Pastor: The Flavor and the Fat

Al pastor is a celebrated Mexican dish with roots in Lebanese shawarma, adapted to Mexican tastes and ingredients. It features thinly sliced pork marinated in a distinctive blend of dried chilies, spices, and achiote paste, then stacked and cooked slowly on a vertical rotisserie, known as a trompo. This cooking method is central to the final texture and fat content of the meat, making it both juicy and crispy.

The Traditional Cooking Method: The Trompo

Unlike pork that is deep-fried or braised in its own fat (like carnitas), al pastor benefits from the vertical spit cooking process.

As the trompo rotates, the outer layers of the pork cook and get crispy while the internal layers remain tender.
The slow cooking allows a significant amount of fat to render and drip away from the meat.
The top of the spit is often crowned with a pineapple and onion, whose juices trickle down, basting and tenderizing the pork as it cooks.

Factors Influencing Al Pastor's Fat Content

The perception of al pastor's fattiness is not universal, as several factors can alter the nutritional profile.

Cut of Pork: Authentic al pastor is made with pork shoulder, a naturally fatty cut. However, much of this fat cooks off. Leaner alternatives, like pork loin, are used in some homemade versions to reduce fat content.
Cooking Method: The trompo is key to a lower fat outcome. Pan-frying, a common home cooking method, can result in higher fat retention if not properly drained.
Serving Size: The number of tacos consumed is a significant factor. Nutritional estimates can vary widely depending on the portion size used for calculation.
Toppings: The biggest additions of fat often come from extra ingredients. Heavy cheese, sour cream, and creamy avocado sauces will increase the fat and calorie count, whereas fresh cilantro, onions, and salsa are healthy, low-fat additions.

Comparison: Al Pastor vs. Other Taco Fillings

To understand where al pastor stands nutritionally, it's helpful to compare it to other popular taco options. Here is a general comparison, keeping in mind that specific restaurant preparation methods will cause variation.


Taco Filling	Primary Preparation	Typical Fat Content (Approx.)	Notes
Al Pastor	Vertically spit-roasted pork shoulder	Moderate to high, but much renders off	Flavorful marinade with chiles and pineapple
Carnitas	Braised or simmered in its own fat (confit)	High (intentionally cooked and fried in fat)	Rich, succulent pork with crispy edges
Carne Asada	Grilled steak (often flank or skirt)	Moderate (depends on beef cut and marbling)	Can be lean depending on the cut of beef used
Ground Beef	Pan-fried (usually 93/7 or 90/10)	Moderate (some fat is drained)	Often higher in saturated fat depending on the beef
Grilled Chicken	Grilled chicken breast or thigh	Low (especially if breast meat is used)	Generally considered one of the leanest options

How to Make Healthier Al Pastor Tacos at Home

For those seeking a healthier version without a trompo, you can control the fat content easily.

Choose a Leaner Cut: Instead of traditional pork shoulder, opt for a leaner cut like pork loin or even pork chops.
Trim Visible Fat: Before marinating, trim any visible excess fat from the pork.
Use Healthy Cooking Methods: Pan-frying is an option, but grilling or baking can be even healthier. For a crispy finish, broil the pork slices in a single layer at the end.
Manage Your Toppings: Pile on the low-fat options. Add lots of fresh onion, cilantro, and roasted pineapple. Use salsa instead of heavy cream or cheese.
Use Corn Tortillas: Stick with traditional corn tortillas instead of flour tortillas, which can sometimes have a higher fat and calorie count.

Conclusion: Moderation is Key

Ultimately, whether al pastor tacos are "fatty" depends on the preparation and what you're comparing them to. While the traditional preparation uses a fattier cut of pork, the cooking method reduces much of the fat content, making it a flavorful and balanced meal when enjoyed in moderation. By being mindful of your serving size and toppings, and experimenting with healthier homemade preparations, you can enjoy this delicious and nutritious Mexican staple without guilt. Serious Eats offers an excellent, detailed recipe for making al pastor at home.

Frequently Asked Questions

Traditionally, al pastor is made from thinly sliced pork shoulder, which is marinated and stacked on a vertical spit called a trompo.

No, carnitas are generally fattier. Carnitas are cooked confit-style by simmering in lard, while al pastor meat is cooked on a vertical spit, allowing much of the fat to render and drip away during cooking.

To reduce fat, use a leaner cut of pork, such as pork loin. Additionally, cooking methods like grilling or baking instead of pan-frying can help minimize fat content.

While pineapple contains enzymes that can tenderize meat, the high heat of the cooking process for al pastor deactivates these enzymes. The pineapple's primary role is for flavor, not tenderization.

The healthiest toppings are fresh, low-fat options like diced white onion, cilantro, and fresh salsa. Avoiding heavy cheese and sour cream helps keep the tacos lean.

The vertical spit, or trompo, is crucial because it allows the fat from the pork shoulder to drip down and off the meat as it cooks. This self-basting process helps create a crispy exterior while reducing the overall fat in the finished product.

Yes. A good al pastor marinade, with its mix of chiles, achiote, and spices, provides the majority of the flavor. When paired with fresh toppings, using a leaner cut of pork still produces a delicious and authentic-tasting taco.