Is al pastor pork fatty? Here's the truth about this delicious meat

November 22, 2025 •

4 min read

According to Nutritionix, a 100-gram serving of al pastor pork can contain around 25 grams of total fat, with about 7 grams of saturated fat. So, is al pastor pork fatty? The answer is nuanced, as the fat content is influenced by the specific cut of pork used and how it's prepared.

Quick Summary

The fat content of al pastor pork depends on the cut and cooking method. The traditional recipe uses marbled pork shoulder, which provides richness, but leaner cuts can be substituted. The vertical spit cooking process also helps render some of the fat.

Key Points

Fat for Flavor: Traditional al pastor uses fatty pork shoulder for a moist, flavorful result, as the fat renders and bastes the meat during cooking.
Reduced Fat Cooking Method: The vertical spit, or trompo, allows excess fat to drip off as the pork cooks, resulting in a less greasy final dish than other pork preparations.
Leaner Alternatives Exist: For a lower-fat option, lean cuts like pork loin or tenderloin can be used, although they require different cooking methods to prevent drying.
Accompaniments Affect Nutrition: The overall fat content of an al pastor meal is also determined by the toppings and accompaniments chosen, from rich sauces to fresh vegetables.
Balanced Indulgence: While it is not a low-fat dish, a responsible portion of al pastor with fresh toppings can be enjoyed as a flavorful and satisfying meal.

The Traditional Cut: Pork Shoulder for Flavor

Traditionally, al pastor is made with thinly sliced pork shoulder, also known as pork butt. This cut of meat is intentionally chosen because of its fat content and marbling. The fat is crucial for several reasons:

Moisture: The layers of fat keep the pork tender and moist during the long, slow-roasting process on a vertical spit, known as a trompo. Without this fat, the meat would dry out and become tough.
Flavor: Fat is a key carrier of flavor. As the pork slowly cooks and the fat renders, it bastes the meat, infusing it with the rich, spicy, and tangy flavors from the chili-based adobo marinade.
Texture: The fat also contributes to the signature tender, slightly crispy texture of al pastor, especially the crispy bits from the caramelized exterior of the trompo.

How Cooking on a Trompo Affects Fat Content

The unique cooking method of al pastor on a vertical spit plays a significant role in managing its fat content. As the meat roasts, gravity works its magic, causing the fat to render and drip down the cone of pork. This self-basting process ensures the meat remains succulent while also shedding some of its excess fat, resulting in a less greasy final product than one might expect from a fatty cut.

This continuous dripping and caramelization are what create the delicious, slightly charred outer layer that is prized by al pastor enthusiasts. When the cook shaves off a layer for a taco, they are serving a portion that has been self-regulated for fat content during the cooking process.

Making a Healthier Choice: Opting for a Leaner Cut

For those who are concerned about the fat content, it is entirely possible to make a less fatty version of al pastor. This requires a different approach to both the cut of meat and the cooking method.

Pork Loin or Sirloin: These cuts are naturally leaner and can be used for a lower-fat al pastor. However, because they lack the marbling of pork shoulder, they are more susceptible to drying out during cooking. Care must be taken to cook them quickly or baste them to maintain moisture.
Pork Tenderloin: This is one of the leanest cuts of pork available and can be used for a very low-fat version. SnapCalorie provides a recipe for low-fat tacos al pastor using pork tenderloin, highlighting that a lighter version is achievable.
Cooking Adjustments: When using leaner cuts, cooking on a traditional trompo may be challenging due to the risk of drying. Instead, thinly sliced pork loin can be quickly seared in a skillet or grilled, as outlined in recipes from sites like Muy Delish.

The Role of Accompaniments and Toppings

It is also important to consider that the overall healthiness of an al pastor dish is influenced by its accompaniments. While the pork itself might be moderate to high in fat, the choice of toppings can either add to or balance the total nutritional profile.

Adding Fat: Traditional toppings like sour cream, extra cheese, and avocado can significantly increase the fat content.
Balancing with Fresh Ingredients: Incorporating fresh cilantro, onion, and plenty of pineapple adds fiber and vitamins without adding fat. Pineapple also contains bromelain, an enzyme that helps tenderize the pork and can aid digestion.

Al Pastor vs. Other Pork Dishes: A Comparison

To put the fat content of al pastor into context, it's helpful to compare it to other popular pork dishes. The preparation method is a major determining factor in the nutritional profile.


Feature	Al Pastor	Carnitas	Birria (Beef or Goat)
Traditional Cut	Pork shoulder	Pork butt (shoulder)	Goat or beef
Primary Cooking Method	Vertical spit (trompo)	Slow-braised in fat (cazo)	Slow-braised or stewed
Fat Rendered	Excess fat drips away	Cooked in and absorbs rendered fat	Fat melts into the rich stew/consommé
Final Fat Content	Moderate, varies by preparation	Generally higher, rich and unctuous	High, but can be skimmed from consommé
Flavor Profile	Tangy, spicy, sweet, smoky	Rich, savory, deeply porky	Deep, complex, spicy, and earthy

This table highlights that while both al pastor and carnitas start with a fatty cut of pork, the cooking method for al pastor helps to reduce some of the final fat content compared to carnitas, which is braised and often fried in its own fat.

Conclusion: It Depends on the Preparation

In conclusion, the question, "is al pastor pork fatty?" does not have a simple yes or no answer. Traditional al pastor, made with marbled pork shoulder and cooked on a vertical spit, does have a moderate amount of fat, which is essential for its signature flavor and texture. However, the cooking process renders off some of this fat, mitigating its overall impact compared to other preparations. Furthermore, for those seeking a healthier alternative, the dish can be made with leaner cuts of pork, such as pork loin or tenderloin, with adjustments to the cooking method. Ultimately, the final fat content is determined by both the initial cut of meat and the specific preparation style.

How to Enjoy Al Pastor Responsibly

To enjoy al pastor while managing fat intake, consider these tips:

Choose a Leaner Cut: If you are making it at home, opt for pork loin or tenderloin.
Request Leaner Meat: When dining out, ask if a leaner cut is available or if they can prepare your portion from a less fatty part of the trompo.
Moderate Portion Size: Al pastor is rich, so a moderate portion is key to responsible consumption.
Load Up on Veggies: Balance the meal with plenty of fresh, non-starchy vegetables like cabbage slaw, radishes, and salsa.

By understanding the factors that influence its fat content, you can make informed decisions and enjoy al pastor in a way that aligns with your dietary preferences without sacrificing flavor.

Frequently Asked Questions

The traditional cut of pork used for al pastor is pork shoulder, also known as pork butt. This cut is chosen for its marbling and fat content, which ensures the meat stays tender and moist during the long cooking process.

Not necessarily. While both often use fatty pork shoulder, al pastor is roasted on a vertical spit, allowing excess fat to drip off. Carnitas, by contrast, is typically braised or slow-cooked in its own rendered fat, which can result in a higher final fat content.

Yes, it can. Leaner cuts like pork loin or pork tenderloin can be used to make a lower-fat version of al pastor. However, special care must be taken during cooking to prevent the meat from drying out.

Yes, the cooking method is a major factor. The traditional method of cooking on a vertical spit, or trompo, allows the excess fat to drip away as the meat rotates and cooks, naturally reducing the final fat content.

To reduce the fat in homemade al pastor, you can choose a leaner cut of pork, trim any excess fat before marinating, and cook it on a grill or in a skillet rather than a trompo to minimize added oil.

Al pastor can be part of a healthy diet, particularly when balanced with fresh ingredients. While it contains fat, the final fat content is moderate, and it also offers a good source of protein. The overall healthiness depends on the cut of meat, preparation method, and accompaniments.

Yes, pineapple contains bromelain, a group of enzymes that can help tenderize the pork and aid in the digestion of proteins. It is often a key ingredient in the marinade and served with the tacos.