How much protein is in 100g of cooked pork belly?

November 27, 2025 •

3 min read

According to nutritional data, a 100g serving of cooked pork belly typically contains a moderate amount of protein, often ranging between 12 and 18 grams. However, this figure is highly dependent on the cooking method, which can significantly alter the fat and protein ratio. For example, methods that render more fat will leave a denser, more protein-concentrated portion.

Quick Summary

The protein content in 100g of cooked pork belly varies based on preparation, but is generally a good source of protein alongside being high in fat. It also provides B vitamins, selenium, and zinc. This guide explores the nutritional breakdown and how cooking methods influence the final macros.

Key Points

Moderate Protein Content: Expect 12 to 18 grams of protein per 100g of cooked pork belly, depending on the preparation method.
High Fat Ratio: Cooked pork belly is very high in fat, which means its calorie density is significantly higher than leaner cuts of pork.
Cooking Method Matters: Roasting or grilling that renders fat will increase the protein density per gram, while slow-cooking retains more fat.
Rich in Micronutrients: It provides essential B-vitamins, selenium, zinc, and other minerals beneficial for overall health.
Good for Specific Diets: The high fat and low carb profile makes it suitable for diets like ketogenic, but moderation is advised for standard dietary plans.

Understanding the Nutritional Profile of Cooked Pork Belly

Cooked pork belly is a popular cut of meat known for its rich flavor and high fat content. While its fat is the most prominent macronutrient, it also provides a substantial amount of protein, along with other essential vitamins and minerals. It is important to note that the raw weight of pork belly differs significantly from its cooked weight due to moisture and fat loss during the cooking process. A raw 100g portion, for instance, might yield a different protein value than a cooked 100g portion.

The Impact of Cooking Method on Protein

The way pork belly is prepared has a profound effect on its final protein content. Cooking methods that cause a large amount of fat to render away, such as roasting or grilling, will result in a cooked piece that is denser and has a higher concentration of protein per 100 grams. Conversely, slow-cooking methods that retain more of the fat will yield a piece with a lower protein-to-fat ratio.

Common cooking methods and their effect:

Roasting: High-heat roasting renders a significant amount of fat, leaving the meat portion crisp and concentrated. This can push the protein closer to the higher end of the 12-18g range per 100g.
Pan-Frying: Similar to roasting, this method reduces the fat content, leaving behind a more protein-rich final product. The protein level in 100g of grilled or fried pork belly can be substantial.
Braising or Slow-Cooking: This approach retains more moisture and fat. While some fat is rendered, the overall macro profile is less concentrated. Data from sources like The Wellness Corner for red cooked pork belly shows a lower protein count, around 6.5g per 100g, due to the different preparation.

Nutritional Comparison: Pork Belly vs. Other Pork Cuts

To put the protein content of pork belly into perspective, it's useful to compare it with other popular cuts of pork. As the following table shows, pork belly is a good source of protein, but it is not the highest. Its true distinction lies in its energy density, with much of its calories coming from fat.


Nutrient (per 100g cooked)	Pork Belly	Pork Loin	Pork Tenderloin
Protein	~12–18g	~24g	~22–24g
Total Fat	~50g	~9.5g	Very Low
Calories	~500–600 kcal	~118 kcal	Very Low

This comparison clearly illustrates why pork loin and tenderloin are often preferred by those focusing on high-protein, low-fat diets. However, for people following a high-fat, low-carb diet like ketogenic, pork belly is an ideal choice.

Beyond Macronutrients: Micronutrients in Pork Belly

While the macro split is important, the micronutrient profile of cooked pork belly also offers benefits. A 100g serving contains a range of essential vitamins and minerals.

List of key micronutrients:

B-Vitamins: Pork belly is a good source of several B-vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, and B12. These are crucial for energy metabolism and neurological function.
Selenium: An important antioxidant that supports thyroid function, a 100g portion can provide a solid percentage of the daily recommended intake.
Zinc: Contributes to immune function and wound healing.
Iron: Essential for red blood cell production, although the heme iron in meat is more bioavailable.
Phosphorus: Vital for bone health.

Conclusion

In summary, the protein content of 100g of cooked pork belly is not fixed but generally falls within the 12 to 18-gram range, depending heavily on how it is prepared. While it offers a complete protein source and a host of beneficial vitamins and minerals, its high fat and calorie content make portion control a key consideration for most dietary plans. For those prioritizing high protein with less fat, leaner pork cuts remain a better option. When prepared mindfully, pork belly can be a delicious and nutritionally valuable component of a balanced diet.

To explore more about the complete nutritional breakdown of various pork cuts, you can find detailed information on resources like Healthline.(https://www.healthline.com/nutrition/pork-belly-nutrition)

Frequently Asked Questions

Yes, cooking pork belly changes the protein content per 100 grams. As fat renders away during cooking, the remaining meat becomes denser in protein. For example, 100g of pan-fried pork belly will have a higher protein percentage than 100g of raw pork belly because of the reduced fat content.

Yes, like all animal products, pork belly provides a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own.

The protein content in pork belly is significantly lower per 100g compared to leaner cuts like pork loin. For instance, 100g of cooked pork loin can offer around 24g of protein, while pork belly typically provides 12-18g for the same amount.

Due to its complete amino acid profile, pork belly supports muscle growth and repair. However, because of its high fat and calorie content, it may not be the most efficient choice compared to leaner protein sources for those strictly focused on muscle gain.

Yes, beyond protein and fat, pork belly is a good source of several B-vitamins (including B1, B2, B3, B6, and B12), selenium, zinc, and phosphorus, all of which are important for various bodily functions.

Yes, pork belly fits well into a low-carb or ketogenic diet because it contains virtually no carbohydrates and is very high in fat. However, calorie monitoring is important to avoid overconsumption.

To reduce the fat, use cooking methods that encourage fat to drain away. Roasting on a rack allows rendered fat to drip off, reducing the final fat and calorie count of the portion you consume.