Does Barbecue Meat Have a Lot of Calories?

December 2, 2025 •

4 min read

According to a 2013 study, the average barbecue diner can consume over 3,000 calories in a single meal, but this doesn't mean the barbecue meat is solely to blame. The calorie count of barbecue meat varies significantly depending on the type of meat, the cut, and the cooking methods involved.

Quick Summary

The calorie content of barbecue meat depends heavily on the specific cut, preparation method, and additional sauces. Leaner cuts and proper grilling techniques can produce a low-calorie meal, while fatty cuts and sugary sauces can dramatically increase the calorie count.

Key Points

Choose Leaner Cuts: Opt for skinless chicken breast, pork tenderloin, or lean sirloin steak to significantly reduce calories and fat.
Ditch the Sugary Sauces: Many store-bought BBQ sauces are packed with sugar and calories; use homemade, low-sugar alternatives or simple dry rubs instead.
Let Fat Drip Away: Grilling or smoking meat allows excess fat to render and drip off, a healthier cooking method than frying.
Balance Your Plate: Fill your plate with plenty of low-calorie grilled vegetables or salads to balance the meal and increase fiber intake.
Practice Portion Control: Use skewers to control meat portions and avoid the “special occasion” mindset of overeating.
Make Wise Side Dish Choices: Swap creamy, mayo-based salads for fresh, vegetable-based ones or grilled options to save hundreds of calories.

Demystifying the Calories in Barbecue Meat

When you hear the term "barbecue," your mind might conjure images of sizzling burgers, ribs dripping with sauce, and a whole host of decadent side dishes. It’s easy to assume that barbecue meat is inherently high in calories and fat, but this is a misconception. The truth is far more nuanced, and it depends on a number of key factors. By understanding these variables, you can make more informed choices and still enjoy the smoky flavor you love.

The Impact of Meat Choice and Cut

The most significant factor influencing calorie content is the meat itself. Different animals and different cuts from the same animal have wildly different fat-to-protein ratios. A skinless chicken breast is a world apart from a marbled beef brisket or a fatty pork belly.

Chicken and Poultry: Skinless chicken breast is one of the leanest options available for grilling. A 100g serving contains approximately 165 calories. Leaving the skin on, however, increases the fat and calorie count considerably. Turkey is another lean choice, particularly ground turkey or turkey breast.
Pork: Pork options vary widely. Pork tenderloin is a very lean cut, offering roughly 143 calories per 100g. In contrast, fatty cuts like pork belly are very high in calories, with some varieties exceeding 500 calories per 100g before any sauce is added. Even pulled pork, depending on preparation, can have a high caloric density due to fattier cuts and added sauces.
Beef: For beef, lean cuts like sirloin steak or flank steak are lower in calories and a good choice for grilling. Fattier cuts such as ribeye or short ribs (galbi) will pack a much higher caloric punch due to their higher fat content. Choosing leaner ground beef (e.g., 90% lean) for burgers is also a simple way to reduce calories.

How Cooking Methods Affect Calorie Count

Believe it or not, the cooking method itself can either add or reduce calories. Barbecuing is often a healthier cooking method than frying because it allows excess fat to drip away from the meat as it cooks over the heat source.

Grilling: This method cooks meat quickly over high heat, causing fat to render and drip away. This reduces the overall fat content of the final product.
Smoking (Low and Slow): This technique also renders a lot of fat from the meat over a long period. For a fatty cut like a brisket or pork shoulder, this helps to lower the final fat and calorie count, resulting in a leaner, more tender piece of meat.
Pan-frying or baking: These methods cook the meat in its own rendered fat or in added oil, which increases the total calorie content, as the fat is reabsorbed rather than being allowed to drain away.

The Sneaky Culprit: Sauces and Sides

While the meat itself is often blamed, a significant portion of a barbecue's calorie count comes from toppings, sauces, and side dishes. Store-bought barbecue sauces are frequently high in sugar and sodium. Some sauces contain up to 70 calories per two-tablespoon serving, and many people use far more than that. Dry rubs, made from spices and herbs, offer a flavorful, low-calorie alternative.

Side dishes are another major calorie contributor. Creamy, mayonnaise-based salads like coleslaw or potato salad can be calorie-dense. Conversely, side dishes like grilled vegetables, fresh salads with a vinaigrette, or corn on the cob (served plain) offer fiber and nutrients without the high calorie cost.

Comparison of BBQ Meal Choices


Meal Component	Low-Calorie Option	High-Calorie Option	Key Calorie Sources
Meat	Grilled Skinless Chicken Breast	Smoked Pork Belly/Sausages	High fat content in meat
Sauce/Rub	Herb & Spice Dry Rub	Store-Bought BBQ Sauce	Added sugars and sodium
Bun/Serving	Lettuce Wrap or No Bun	Standard White Burger Bun	Refined carbohydrates
Side Dish 1	Grilled Vegetables	Creamy Potato Salad	Added fats, oils, and mayonnaise
Side Dish 2	Simple Green Salad with Vinaigrette	Macaroni and Cheese	High fat cheese, dairy, and refined carbs

Conclusion

So, does barbecue meat have a lot of calories? The answer is a resounding "it depends." While a fatty pork belly slathered in sugary sauce and served with rich sides can indeed be a calorie bomb, a grilled, lean chicken breast with a dry rub and fresh vegetables can be a healthy, low-calorie meal. The control lies in your hands. By choosing lean cuts, opting for dry rubs over sugary sauces, and balancing your plate with plenty of grilled vegetables, you can enjoy barbecue without derailing your dietary goals. The key is mindful selection and portion control, proving that barbecue can be both delicious and healthy. For more tips on reducing calories in your barbecue, check out guides on mindful eating and healthier ingredient swaps from reputable sources, like those provided by Everyday Health.

Frequently Asked Questions

The lowest calorie meat for barbecuing is generally a skinless chicken breast, followed by lean cuts of pork like tenderloin.

Barbecue sauces can dramatically increase calories due to high levels of sugar. Many store-bought sauces contain up to 70 calories per two-tablespoon serving. Choosing a dry rub is a low-calorie alternative.

Yes, grilling can reduce the calorie content of meat by allowing excess fat to render and drip away as it cooks over the heat.

Many classic barbecue side dishes, such as creamy potato or macaroni salads, can be very high in calories. Opting for grilled vegetables or fresh, vinegar-based salads can be a much healthier choice.

Pulled pork can be high in calories, as it is often made from a fatty cut of pork and mixed with a sugary BBQ sauce. The specific calorie count will depend on the preparation.

To reduce calories, choose lean cuts of meat, use dry rubs instead of sugary sauces, fill your plate with grilled vegetables, and control your portion sizes.

Yes, a turkey burger is typically lower in calories than a standard beef burger, especially if made from lean ground turkey.