The Calorie Count Breakdown
Determining the exact calorie content for two small pork pies is not straightforward, as the term 'small' can represent a wide range of sizes. For example, a pack of two 'mini' pork pies from Wall's totals 366 calories (183 kcal each), with a total weight of 100g. In contrast, a single 'small' pork pie from Birds Bakery is listed at 448 kcal. This means the total calorie count for two Birds Bakery pies would be almost 900 kcal. The British Heart Foundation highlights that pork pies are high in calories due to the pastry and fatty meat. Therefore, two modest-sized mini pies could be around 360-400 kcal, while two larger individual small pies might contain over 800 calories. To be precise, always check the nutritional information for the specific brand and size you are purchasing.
What Makes Up the Calories?
The calories in a pork pie come primarily from two main sources: the hot water crust pastry and the seasoned pork filling. The ingredients contribute to the overall nutritional profile in the following ways:
- Pastry: The traditional hot water crust pastry is made with lard, which is high in saturated fat. This makes it a significant source of the overall fat and calorie count. The flour also contributes a substantial amount of carbohydrates.
- Pork Filling: The filling is made from chopped, seasoned pork, often including pork fat. This provides protein and additional fat. However, it is a key contributor to the saturated fat content.
- Aspic Jelly: The jelly, made from pork stock, fills the space between the meat and the pastry. While it adds to the overall weight and texture, its calorie contribution is generally lower than the fat and pastry.
Nutritional Comparison: Pork Pies vs. Alternatives
To put the calorie and macronutrient content of pork pies into perspective, here is a comparison with a popular, healthier snack alternative. This table demonstrates why pork pies should be considered an occasional treat rather than a dietary staple.
| Item | Calories | Fat (g) | Saturated Fat (g) | Protein (g) |
|---|---|---|---|---|
| 2 Small Mini Pork Pies (e.g., Wall's) | ~366 | ~28 g | ~10 g | ~8 g |
| Chicken Salad Sandwich (Wholemeal Bread) | ~300-350 | ~10-15 g | ~2-4 g | ~20-25 g |
| Portion of Hummus and Veggie Sticks | ~250 | ~15 g | ~2 g | ~7-10 g |
| Small Handful of Nuts (e.g., Almonds) | ~180 | ~15 g | ~1 g | ~6 g |
Tips for Including Pork Pies in a Balanced Diet
For those who enjoy pork pies, here are some strategies for incorporating them into a diet without derailing nutritional goals:
- Portion Control: Opt for the smaller 'mini' or 'cocktail' sized pies instead of the larger individual pies. This significantly reduces the calorie load per serving.
- Pair with Lighter Sides: Instead of serving a pork pie with calorie-dense sides like chips or creamy sauces, pair it with a fresh, crisp salad. This adds nutrients and volume without excessive calories.
- Limit Frequency: Consume pork pies as an occasional indulgence, not a regular lunch or snack. As an expert noted, they are not a good daily option.
- Homemade is Healthier: If you are able, making your own pork pies allows you to control the ingredients. You can use leaner pork mince and healthier fats in the pastry to reduce the saturated fat content.
- Balance with Exercise: On days you choose to enjoy a pork pie, consider increasing your physical activity to help burn off the extra calories.
Conclusion
While a delicious, traditional snack, two small pork pies can contain a significant number of calories and a high amount of saturated fat, especially when compared to other snack options. The total calorie count varies widely depending on the size and brand, ranging from roughly 360 kcal for two mini pies to over 800 kcal for two larger 'small' pies. The key takeaway is that moderation is essential. By understanding the nutritional profile and exercising portion control, you can enjoy this treat as part of a balanced diet without compromising your overall health goals. For more insights on high-calorie foods, you can refer to the British Heart Foundation's guide on calorie-dense snacks.
