How many calories are in 2 pieces of pork roll?

November 13, 2025 •

4 min read

According to nutritional data from popular brands, two standard slices of pork roll typically contain between 170 and 180 calories. This popular breakfast meat, often called Taylor Ham in New Jersey, is a staple for many but can vary in its exact nutritional profile depending on the brand and slice thickness.

Quick Summary

The calorie count for two slices of pork roll is approximately 170-180 calories, with variations based on brand and thickness. Most of the calories come from fat, followed by protein, with very low carbohydrate content. It is also notably high in sodium and contains saturated fat. While a source of protein, it should be enjoyed in moderation.

Key Points

Calorie Range: Two standard slices of pork roll typically contain between 170 and 180 calories, with slight variations by brand.
High Fat and Sodium: The majority of the calories come from fat, and a single serving is significantly high in sodium due to its curing process.
Protein Source: Pork roll provides a decent amount of protein, with around 8-9 grams per two-slice serving.
Processed Meat: As a processed meat, it's made from ground pork with added salt, sugar, and curing agents like sodium nitrite.
Preparation Matters: How you cook pork roll and what you serve it with can impact the overall nutritional value of your meal.
Moderation is Key: Due to its high fat and sodium content, pork roll is best enjoyed in moderation as part of a balanced and healthy diet.

Understanding the Calorie Count in Pork Roll

When you’re preparing a classic New Jersey breakfast sandwich, understanding the nutritional components is key. Two slices of pork roll, also famously known as Taylor Ham, provide a significant amount of energy, primarily from fat and protein. The exact number can differ slightly between manufacturers and slice size, but the general range is a helpful guide for meal planning. This section breaks down the typical calorie content and explores what makes up those calories.

The Breakdown of a Two-Slice Serving

A standard two-slice serving, which is roughly 2 ounces or 57 grams, will provide around 170 to 180 calories. Most of this energy comes from its fat content. Processed meats like pork roll are cured and contain fat marbled throughout the ground pork mixture, which contributes to both flavor and calorie count. Carbohydrates are minimal, and there is a decent amount of protein, making it a filling breakfast choice. For example, a two-slice serving from Taylor Pork Roll contains about 180 calories, with 16g of fat and 9g of protein.

How Pork Roll Compares to Other Breakfast Meats

It’s useful to see how pork roll stacks up against other popular breakfast proteins. Compared to bacon, Canadian bacon, or sausage, the nutritional profile can be quite different. This comparison can help you make more informed dietary choices.


Feature	2 Slices of Pork Roll	2 Slices of Bacon	2 Slices of Canadian Bacon
Calories	170-180	~80-100	~40-60
Fat	14-16g	~6-8g	~1-2g
Protein	8-9g	~6-8g	~10-12g
Sodium	580-600mg	~300-350mg	~500-600mg

As the table shows, pork roll is higher in fat and calories per slice than both bacon and Canadian bacon. However, its protein content is comparable to bacon, and it has a high sodium count similar to Canadian bacon due to the curing process.

What Goes into Pork Roll?

The manufacturing process explains a lot about the nutritional value. Pork roll is a processed meat product made from ground pork combined with salt, spices, and curing agents. The ingredients often include:

Pork: The primary ingredient, ground to a specific consistency.
Salt: Used for flavor and preservation during the curing process.
Sugar: Added to balance the saltiness and aid in curing.
Spices: The signature flavor profile comes from a unique blend of spices.
Curing Agents: Sodium nitrite and other preservatives are used to extend shelf life and prevent bacterial growth.

The mixture is then formed into a log, cooked, and packaged. This processing is what differentiates it from simple fresh pork, significantly impacting its fat and sodium levels.

Dietary Considerations for Pork Roll

While a delicious addition to breakfast, pork roll should be consumed in moderation due to its high fat and sodium content. Here are some key nutritional facts to keep in mind:

High Saturated Fat: With several grams of saturated fat per serving, it's a food best enjoyed occasionally, especially for those monitoring their cholesterol intake.
Significant Sodium: The sodium levels are quite high, which can be a concern for individuals with high blood pressure or other heart-related conditions.
Protein Source: It does provide a solid source of protein, which is essential for muscle maintenance and satiety.

Making simple adjustments to your meal can help balance the overall nutritional impact. For instance, pairing it with whole-grain bread and vegetables can add fiber and nutrients, while preparing it without additional cooking oil can reduce the total fat content.

Different Brands, Different Nutrition

It is always wise to check the nutrition label of the specific brand you purchase. Some brands might offer a lower-sodium or leaner version, but these are exceptions. For example, Taylor Pork Roll lists 180 calories for a 2-ounce serving, while Case's Pork Roll reports 170 calories for a similar size. These minor differences highlight the importance of reading labels, especially if you are strictly tracking your intake.

Conclusion

In summary, two pieces of pork roll typically contain around 170-180 calories, with the majority derived from fat. While it offers a good dose of protein, it is also high in saturated fat and sodium. For those seeking a delicious breakfast treat, enjoying pork roll in moderation as part of a balanced diet is the best approach. Being aware of the nutritional information, checking labels for variations, and pairing it with healthy, fresh ingredients can help you manage your intake effectively.

How to Minimize Nutritional Impact

Here are a few tips for enjoying pork roll while being mindful of your diet:

Cook without added oil: Frying in its own rendered fat can reduce the need for extra oil.
Pair with whole foods: Combine with eggs and vegetables to add fiber and vitamins.
Use smaller portions: Cut down to one slice to reduce calories and sodium.
Balance throughout the day: If you have pork roll for breakfast, choose lighter, low-sodium meals for lunch and dinner.

Ultimately, informed choices allow for the occasional enjoyment of this regional delicacy without compromising your health goals.

Frequently Asked Questions

Bacon generally has a higher fat content than ham, which is similar to pork roll, though per-slice comparisons can vary significantly. Lean, minimally processed pork is a healthier option than cured products like pork roll or bacon, both of which should be consumed in moderation.

Frying pork roll in butter or oil will increase the total fat and calorie count. Cooking it in its own fat or using a non-stick pan without additional oil is a way to minimize extra calories.

Two slices of pork roll contain a high amount of sodium, typically ranging from 580 to 600 milligrams, depending on the brand. This can account for a significant portion of your daily recommended sodium intake.

Yes, pork roll is low in carbohydrates, with only about 1 gram per two-slice serving. However, its high fat and sodium content should still be considered for overall dietary health.

A two-slice serving of pork roll typically contains between 14 and 16 grams of total fat, including saturated fat. This contributes to a large percentage of its total calories.

John Taylor's original product was known as Taylor Ham, but due to legal issues, the name was changed to pork roll. The term 'Taylor Ham' is still used colloquially, particularly in North Jersey, while 'pork roll' is the generic name for the product.

Yes, like many processed deli meats, pork roll is already cooked during its manufacturing process. However, it is typically fried or grilled before being served to enhance its flavor and texture.