How Many Calories in a Pork Roll? A Complete Nutritional Guide

November 9, 2025 •

3 min read

Depending on the brand and preparation, a single slice of pork roll can contain around 100–130 calories. This complete nutritional guide dives into the specifics of how many calories in a pork roll, exploring factors that influence the final count.

Quick Summary

Pork roll calories vary significantly by brand and preparation, with a single slice typically ranging from 100 to 130 kcal. Adding ingredients like bread, egg, and cheese significantly increases the total calorie count.

Key Points

Per Slice Variation: A single, thin slice of pork roll generally has around 100–130 calories, depending on the brand and thickness.
Sandwich Impact: A standard pork roll, egg, and cheese sandwich can contain anywhere from 340 to over 500 calories due to added ingredients.
High Fat & Sodium: Pork roll is a high-fat, high-sodium processed meat, which should be consumed in moderation as part of a balanced diet.
Keto-Friendly Option: With its low carbohydrate count, plain pork roll is suitable for low-carb diets, but pairing with bread increases carbs significantly.
Cooking Method Matters: Frying pork roll in oil or butter adds extra calories and fat, while cooking in a dry pan is a healthier alternative.
Calorie Density: At over 300 calories per 100g, pork roll is relatively high in calorie density compared to many other protein sources.

Understanding Pork Roll Calories

Pork roll, also famously known as Taylor Ham, is a breakfast staple in New Jersey and beyond. The calorie content of this processed pork product is not uniform, as it varies based on the brand, slice thickness, and preparation method. A thin, single slice of Fried Cured Pork Roll is reported to have around 101 calories, while a thicker, 1.5oz slice from another brand could be 130 calories. The total calories for a pork roll meal will change drastically once you add other ingredients, such as those in a classic sandwich.

Nutritional Breakdown of a Plain Pork Roll Slice

For a standard slice (around 1 oz or 28g), the nutritional composition is centered on fat and protein, with minimal carbohydrates. A representative nutritional breakdown from several brands shows the following approximate values:

Calories: ~100–130 kcal
Fat: ~9–12g, with significant saturated fat
Protein: ~6–7g
Carbohydrates: ~1g or less
Sodium: High, typically around 430–450mg or more per slice

It is important to remember that these figures are for a single slice of pork roll before any cooking oils are added. The way pork roll is cooked can further affect its calorie and fat content, with frying being a common method.

The Calorie Impact of a Full Sandwich

A pork roll sandwich is a popular way to consume the breakfast meat, but the addition of a bun, egg, and cheese significantly increases the overall calorie count. The total calories can vary widely depending on the type and amount of each ingredient.

Comparison Table: Calories in Pork Roll and Sandwiches


Item	Approximate Serving Size	Estimated Calories	Key Calorie Sources
Fried Pork Roll Slice	1 slice (1 oz)	~101 kcal	Fat and Protein
Case's Pork Roll Slice	1 slice (1.5 oz)	~130 kcal	Fat and Protein
Pork Roll Sandwich	1 serving	~517 kcal	Pork roll, bread, fats from cooking
Pork Roll, Egg, & Cheese Sandwich	1 serving	~343–460 kcal	Pork roll, egg, cheese, bread
Taylor Pork Roll Sandwich (Serious Eats Recipe)	1 serving	~797 kcal	Pork roll, cheese, butter, bun

How Preparation and Ingredients Affect the Count

Frying Method: Using oil or butter to fry the pork roll will add extra fat and calories. For example, cooking in bacon grease, as mentioned in a keto recipe, adds more fat content. For a leaner option, cooking in a dry pan is preferable.
Bread Choice: The type of bread, bagel, or English muffin used is a major contributor to calories and carbohydrates. Opting for a low-carb alternative or skipping the bread entirely drastically reduces the calorie load.
Added Cheese: Melted cheese, a common addition to pork roll sandwiches, introduces more fat and calories. The amount and type of cheese used will impact the final count.
The Egg: A fried egg adds a modest number of calories but also provides significant protein and nutrients. Using a spray oil instead of butter can help control added calories.

For those monitoring their intake, it's wise to consider all components of a sandwich, not just the pork roll itself. Choosing leaner preparation methods and skipping high-calorie extras can make a big difference in the total calorie count.

Health Considerations for Processed Meats

While delicious, pork roll is a processed meat that is high in sodium and saturated fat. According to the Cleveland Clinic, high intake of processed meats has been linked to increased risk of cardiovascular disease and certain cancers. The World Health Organization's International Agency for Research on Cancer (IARC) classifies processed meat as a Group 1 carcinogen. However, consuming it in moderation as part of a balanced diet is not considered a high risk for most people. For more detailed information on processed meat health impacts, consult authoritative health sources like the Cleveland Clinic Health Essentials.(https://health.clevelandclinic.org/is-pork-considered-a-red-or-white-meat)

Conclusion

In summary, the number of calories in a pork roll is influenced by several key factors, including the brand, slice thickness, and how it is prepared and served. A single slice typically ranges from 100–130 calories, but assembling a full sandwich with bread, egg, and cheese can push the total to over 400 or even 500 calories. Due to its high fat and sodium content, pork roll is best enjoyed in moderation. By being mindful of your portion size and cooking method, you can better manage its impact on your overall calorie intake.

Frequently Asked Questions

According to one source, a single slice of Taylor pork roll contains approximately 130 calories, though this can vary depending on slice thickness.

A standard pork roll, egg, and cheese sandwich can range from 340 to 517 calories, with variations depending on the bread, cheese, and cooking method.

Yes, pork roll is a processed meat and is relatively high in fat. A single slice can contain 9–12g of total fat, with a significant portion being saturated fat.

Cooking pork roll by frying it in oil or butter will add extra calories and fat. Using a dry pan or baking can help reduce the added fat content.

Pork roll is high in sodium. Different brands and slice sizes will have varying amounts, but a single slice can contain hundreds of milligrams of sodium.

Plain pork roll is low in carbohydrates and can be a suitable protein source for low-carb diets, including keto. However, serving it with bread or buns will increase the carb count significantly.

Yes, different brands like Taylor and Case's have slightly different calorie counts per serving due to variations in their recipes and slice sizes.

As a processed meat that is high in saturated fat and sodium, pork roll is best consumed in moderation. While it provides protein, it also comes with health risks associated with processed meats, as noted by health authorities.