Does Al Pastor Have a Lot of Protein? A Nutritional Breakdown

December 14, 2025 •

4 min read

A 2017 study from the Universidad de las Américas Puebla in Mexico made headlines by revealing that pork tacos could be healthier than some granola bars. But when considering the nutritional value of this flavorful dish, a key question remains: does al pastor have a lot of protein? The answer is a resounding yes, as the pork base is an excellent source of this essential macronutrient.

Quick Summary

This article examines the protein content in al pastor, exploring how preparation methods and serving choices affect its overall nutritional profile and how it compares to other popular taco fillings. It provides essential facts for fitness enthusiasts and casual diners alike.

Key Points

High Protein Content: Al pastor, traditionally made from pork, is a rich source of protein, with a typical serving offering between 18g and 25g.
Variable Nutrition: The nutritional profile of al pastor depends heavily on the cut of pork used and the preparation method, with leaner cuts and proper cooking techniques reducing overall fat.
Balanced Macronutrient Profile: While high in protein, al pastor also contains a moderate amount of fat, especially when made from pork shoulder.
Healthier Topping Choices: To maximize health benefits, opt for fresh toppings like onion, cilantro, and salsa while minimizing high-fat additions like sour cream and cheese.
Serving Size Matters: The calorie, fat, and sodium content can accumulate quickly with larger portion sizes, so mindful consumption is key.
Good for Active Lifestyles: For fitness enthusiasts, al pastor provides a solid protein boost for muscle repair and growth.
Flavorful and Nutritious: Al pastor offers a delicious way to incorporate high-quality protein into your diet, with its savory marinade and tender meat.

Understanding the Protein in Al Pastor

Al pastor is a staple of Mexican cuisine, renowned for its rich flavor profile derived from a blend of chilies, spices, and pineapple. The meat is traditionally pork shoulder, which is known for its relatively high fat and calorie content. However, the protein content is equally impressive. A standard serving of pork al pastor can contain a significant amount of protein, making it a viable option for those looking to increase their intake.

The preparation process, which involves slow-roasting the marinated pork on a vertical spit, allows for the fat to render off, potentially reducing the overall fat content of the final product. This cooking method not only imparts a unique charred flavor but also can make the meat a leaner protein source than one might expect from pork shoulder. The combination of the meat with the acidic pineapple marinade helps tenderize the pork, making it succulent and flavorful without sacrificing its high protein benefits.

Factors Affecting Al Pastor's Nutritional Content

The exact protein and fat content in al pastor can vary significantly based on several factors:

The Cut of Pork: While pork shoulder is traditional, some recipes use leaner cuts, such as pork loin or tenderloin, which dramatically lowers the fat content without compromising the protein.
Preparation Method: The amount of fat that is rendered and drained during cooking will impact the final macros. A rotisserie-style preparation will differ from a slow-cooker version.
Marinade Ingredients: The marinade's composition can influence sugar and sodium levels. Some marinades might contain more sugar or salt than others.
Serving Size and Presentation: The context in which al pastor is served—as tacos with toppings, in a bowl with rice, or as a standalone meat—will change the overall nutritional profile. For example, adding high-fat toppings like cheese or sour cream will increase the fat and calorie count, while fresh toppings like onion, cilantro, and salsa will keep it lean.

Al Pastor vs. Other Taco Proteins

When choosing a taco filling, it can be helpful to compare al pastor's protein content to other popular options. Here is a comparison to help you make an informed decision:


Meat Filling	Typical Protein per Serving (e.g., 4 oz)	Typical Fat per Serving	Notes
Pork Al Pastor	18g - 25g	13g - 18g	Excellent protein source, moderate fat.
Chicken Asada	23g - 32g	3g - 11g	Typically higher in protein and lower in fat, especially with chicken breast.
Carnitas	18g - 23g	13g - 21g	Similar protein to al pastor but can be higher in fat due to its confit-style cooking method.
Steak Asada	20g - 27g	6g - 15g	A robust protein choice, with fat content varying by cut.
Chorizo	14g - 18g	18g - 22g	Lower protein and significantly higher fat content due to the pork fat and seasonings.

As the table demonstrates, al pastor holds its own as a solid protein source, comparable to other meat-based fillings. Its position in the middle of the spectrum for both protein and fat provides a great balance for those seeking flavor and nutrition. However, for those on a strict low-fat diet, options like chicken asada might be a better fit.

Making Al Pastor a Healthier Choice

For those who want to maximize the health benefits of al pastor, a few simple adjustments can make a big difference:

Choose Leaner Cuts: If making it at home, opting for a leaner pork cut like pork loin instead of pork shoulder can reduce the fat content.
Modify Toppings: Load up on fresh, low-calorie toppings like pico de gallo, diced onion, and cilantro. Avoid high-fat additions such as sour cream and excessive cheese.
Control Portion Sizes: A single taco is a great portion, but multiple tacos can quickly increase calorie and sodium intake. Be mindful of how many you are eating, especially from restaurant servings, which can be large.
Homemade Marinade: When cooking at home, you can control the amount of sugar and sodium in the marinade, using more natural ingredients and less added salt.

The Importance of Protein in Your Diet

Protein is a crucial macronutrient that plays a vital role in bodily functions. It's not just for building muscle, but for many other essential processes as well.

Muscle Maintenance and Growth: Protein is the building block of muscle tissue. Adequate protein intake is essential for repairing muscle fibers after exercise and promoting muscle growth.
Satiety and Weight Management: High-protein meals tend to make you feel fuller for longer, which can help manage appetite and reduce overall calorie intake.
Hormone and Enzyme Production: The body uses protein to create important hormones, enzymes, and other chemical messengers that are vital for various functions.
Immune Function: The antibodies that fight off infections are made of protein. A healthy protein intake helps ensure a robust immune system.

Conclusion

So, does al pastor have a lot of protein? Yes, it is a significant source of protein, especially when compared to other popular taco meats. While it is not the leanest protein available, its preparation style and flavorful marinade make it a delicious and satisfying choice. By making mindful choices about the cut of meat and toppings, you can easily incorporate al pastor into a balanced and healthy diet. It's a flavorful option that provides a substantial protein boost, perfect for a post-workout meal or a nutritious and tasty dinner.

Frequently Asked Questions

Al pastor can be healthier than carnitas, depending on preparation. Both are typically made from pork, but carnitas often involve frying the meat in its own lard, which can result in a higher fat content than al pastor's rotisserie-style cooking.

The protein in a single al pastor taco can vary, but based on a 4 oz meat serving, you could expect around 18-25 grams of protein. The total protein will also depend on the size of the tortilla and the quantity of meat.

Yes, al pastor can be made with chicken for a leaner alternative. This version still captures the classic sweet and spicy flavor profile but with lower fat and fewer calories, providing a higher protein-to-fat ratio.

Traditionally, al pastor is made from pork shoulder, a cut with a good balance of meat and fat that becomes tender and flavorful during the slow-roasting process. Some recipes use leaner pork loin for a healthier version.

To reduce the sodium, prepare your own marinade at home. Use fresh ingredients and control the amount of salt added. Excess sodium is often found in pre-made marinades or restaurant versions.

To enjoy al pastor on a high-protein diet, focus on portion control and toppings. Serve it in a bowl over a bed of protein-rich beans or quinoa instead of multiple tortillas. Load it with fresh salsa, cilantro, and onions.

Yes, the pineapple in al pastor is not just for flavor. It contains bromelain, an enzyme that aids in tenderizing the pork. Additionally, it provides a source of vitamin C and adds a touch of natural sweetness to the dish.