How much protein is in 6 oz of carnitas?

January 1, 2026 •

4 min read

Typically, a 6 oz serving of carnitas provides between 40 and 52 grams of high-quality protein. The variation in protein content depends on the preparation, cut of pork, and fat content.

Quick Summary

A 6 oz serving of carnitas offers substantial protein, with the amount depending on preparation and fat. Factors include the cut of pork, cooking process, and fat trimming. This makes carnitas versatile for high-protein diets.

Key Points

Protein Range: A 6 oz serving of carnitas typically contains 40 to 52 grams of high-quality protein.
Preparation Matters: The specific protein amount depends heavily on the cooking method and the amount of excess fat in the final dish.
Fat Content Impact: Traditional carnitas recipes use fattier cuts of pork, which can lower the overall protein concentration per ounce compared to leaner preparations.
Maximizing Protein: Choosing leaner pork cuts, trimming excess fat before cooking, and draining fat during preparation can increase the protein density of carnitas.
Nutrient Concentration: The cooking process causes the pork to lose moisture, which concentrates the remaining nutrients, including protein.
High-Quality Protein: As a complete protein source, carnitas provides all nine essential amino acids needed for muscle repair and growth.
Serving Suggestions: Pair carnitas with lower-calorie, nutrient-dense foods like vegetables or greens to build a balanced meal.

Understanding the Carnitas Protein Profile

Carnitas, a traditional Mexican dish of slow-cooked or braised pork in its own fat, offers a significant nutritional benefit. A 6 oz serving is rich in protein, making it beneficial for muscle building or increasing protein intake. Expect approximately 40 to over 50 grams of protein, a result of several variables.

Factors Influencing Protein Content in Carnitas

Several key factors determine the final protein count of your 6 oz serving of carnitas:

Cut of Pork: Carnitas are traditionally made from fattier cuts like the pork shoulder or butt. Leaner cuts have a higher protein percentage. For example, a 6 oz serving of lean pork tenderloin has about 35 grams of protein, whereas fattier pork shoulder can contain more due to the concentration of nutrients after water and fat cook away.
Cooking Process: The slow-cooking method is crucial. As the pork cooks down and moisture is released, the protein and fat become more concentrated. If excess fat is not drained off, it will be part of the final weight, which can dilute the protein percentage of the total mass. The final weight after cooking is typically 25% less than the raw weight.
Fat Rendering: The ratio of protein to fat is a major consideration. In the carnitas cooking process, fat from the pork butt or shoulder renders out. If this rendered fat is kept with the meat, it can significantly increase the calorie count, but the protein remains a stable component of the meat itself. Draining the fat before serving concentrates the protein further per serving.

The Importance of Lean vs. Fatty Carnitas

Because carnitas can be made from different cuts and prepared with varying amounts of fat, the nutritional breakdown can differ. Here is a comparison to illustrate the point:


Attribute	Lean-Prepared Carnitas	Traditionally-Prepared Carnitas
Cut of Pork	Leaner pork shoulder or butt, excess fat trimmed before cooking.	Fattier pork shoulder or butt, cooked with the fat cap on.
Cooking Method	Braised in minimal liquid, with excess fat drained off before serving.	Braised, then fried or crisped in its own rendered fat.
6 oz Protein	Can be higher per ounce, potentially reaching the upper end of the protein range (e.g., 50+ grams).	Slightly lower per ounce of total mass, as fat makes up a larger percentage of the serving weight.
Fat Content	Lower overall fat and calories.	Higher overall fat and calories.

How to Maximize Protein While Keeping Carnitas Healthy

To ensure you are getting the most protein with less of the unnecessary fat, you can follow a few simple steps when preparing or choosing your carnitas:

Trim the Fat: When cooking at home, choose a leaner cut or trim as much of the visible fat from the pork shoulder as possible before cooking.
Skim the Fat: As the carnitas cook and the fat rises to the top, you can skim it off. This will reduce the overall fat content of the final dish.
Finish with Crisping: For texture, instead of frying in the rendered fat, finish the carnitas by pan-searing in a non-stick pan or roasting in a hot oven for a crispy texture without adding excess fat.

A Protein-Rich Meal

A 6 oz portion of carnitas is a powerful base for a high-protein meal. Pair it with nutrient-dense, low-calorie options to keep your diet balanced. For example, serving carnitas in a salad over a bed of mixed greens or with cauliflower rice is a great way to add fiber and vitamins without stacking on the carbohydrates. Alternatively, create a carnitas bowl with black beans, sautéed peppers and onions, and a scoop of guacamole for a delicious and balanced meal.

Conclusion

Typically, a 6 oz serving of carnitas contains between 40 and 52 grams of protein, depending on the fat content and cooking method. You can maximize the protein benefits of this flavorful dish by being mindful of the pork cut and preparation process. Carnitas is a versatile, high-protein option for many diets.

What is Carnitas?

Carnitas is a Mexican dish involving slow-cooking pork until tender, then crisping it, usually by frying in its own rendered fat. It is commonly used as a filling for tacos, burritos, and other dishes.

A Deeper Look into Pork Nutrition

Carnitas, being a type of pulled pork, is generally made from the pork shoulder or butt. A cooked 3.5-ounce (100-gram) serving of lean pork is approximately 26% protein by fresh weight. This translates to about 26 grams of protein per 3.5 ounces, which would put a 6 oz serving around 45 grams. This aligns well with the figures found in nutrition databases.

For more information on the health benefits and nutrient breakdown of pork, see this detailed resource from Healthline.

Frequently Asked Questions

Pork shoulder or butt is traditionally used, but for a higher protein concentration, you can choose a leaner cut or trim as much fat as possible before cooking.

The cooking process concentrates protein because water evaporates and fat renders out. The final protein value per ounce of cooked carnitas is higher than in raw pork.

Carnitas are a very protein-dense option, comparable to other high-protein meats like steak or chicken. A 6 oz serving of pork tenderloin, for example, is around 35 grams of protein, showing how preparation affects the final value.

Yes, carnitas can be an excellent option for a high-protein diet. A 6 oz serving provides a significant portion of a person's daily protein needs, and the meat is a complete protein source.

The calorie count varies depending on the fat content. Some preparations list around 461 calories for 6 oz, while leaner versions might be closer to 324 calories.

Yes, you can make lower-fat carnitas by trimming excess fat from the pork butt or shoulder before cooking and skimming off rendered fat during the process.

The variation is primarily due to differences in the cut of pork used, the amount of fat included in the final dish, and the specific cooking method.