Nutrition Facts: How many calories are in 100g of lean pork belly?

November 3, 2025 •

4 min read

Raw pork belly typically contains a very high number of calories, with some sources reporting upwards of 500 kcal per 100g. However, the calorie content can vary significantly based on its fat-to-meat ratio and cooking method, making the question of exactly how many calories are in 100g of lean pork belly a nuanced one that requires careful consideration of preparation.

Quick Summary

This guide breaks down the calorie content of lean pork belly, examining how trimming and cooking methods can significantly impact the nutritional profile. It also compares pork belly with other leaner pork cuts and offers tips for incorporating it into a balanced diet.

Key Points

Calories vary by cut and cooking: A standard 100g raw pork belly is very high in calories (500-600 kcal), but the cooked version's calorie count can be lower if excess fat is rendered.
'Lean' pork belly is relative: The term 'lean' refers to a cut with more meat and less fat than average pork belly, not a truly lean cut like pork tenderloin.
Cooking method is crucial: Techniques like slow-roasting on a rack, boiling and chilling, and draining rendered fat can reduce the final calorie content significantly.
Rich in nutrients: Despite its fat content, pork belly provides a good source of protein, B vitamins, and minerals such as zinc and selenium.
Portion control is key: Due to its high energy density, enjoying pork belly in small portions and pairing it with low-calorie foods is recommended for a balanced diet.
Leaner alternatives exist: Pork loin and tenderloin are much leaner alternatives, offering a better protein-to-fat ratio for those watching their intake closely.

Demystifying the 'Lean Pork Belly' Paradox

The term "lean pork belly" is somewhat of a contradiction. Pork belly, by definition, is a fatty cut of meat from the underside of a pig, known for its alternating layers of fat and meat. The richness and flavor that chefs and home cooks prize come directly from this high fat content. A standard, untrimmed 100g serving of raw pork belly contains roughly 518 to 585 calories, with the vast majority coming from fat. The fat can constitute over 50 grams of a 100g portion.

However, it is possible to find or prepare a cut of pork belly that is comparatively 'leaner' by selecting a piece with thicker meat strips and thinner fat layers, or by manually trimming excess fat. The cooking method also plays a crucial role in reducing the final fat and calorie content. During cooking, particularly slow-roasting, a significant amount of the fat renders and can be drained away, meaning the calorie count of the finished dish can be substantially lower than its raw counterpart.

Nutritional Profile of Pork Belly

Beyond just calories, pork belly is a source of several important nutrients. A 100g serving contains a moderate amount of high-quality protein (around 9-12g) and essential vitamins and minerals.

Key nutrients include:

B Vitamins: A good source of B-group vitamins, including Thiamine (B1), Riboflavin (B2), Niacin (B3), and Vitamin B12, which are vital for energy metabolism and nerve function.
Minerals: Provides minerals such as zinc (for immune function), selenium (an antioxidant), phosphorus (for bone health), and iron.
Healthy Fats: While high in fat, pork belly also contains heart-healthy monounsaturated and polyunsaturated fats.

Impact of Cooking on Calorie Count

The way pork belly is prepared has a dramatic effect on its calorie count. A braised or oven-roasted pork belly, where the rendered fat is drained, will have fewer calories than a piece that is simply pan-fried and served with all its fat. A slow-roasting method that lifts the pork on a rack is particularly effective for allowing fat to drip away. Discarding this rendered fat can make a noticeable difference in the nutritional value of the final dish.

Common Cooking Methods and Their Calorie Impact:

Boiling and Chilling: A traditional Chinese method involves boiling the pork belly first to render some fat, then chilling it to solidify the remaining fat for easy removal before further cooking.
Roasting on a Rack: Roasting pork belly on a rack allows heat to circulate and fat to render and drip into a tray below, resulting in a crispier and less fatty final product.
Braising and Draining: Braising pork belly involves slow cooking in liquid. After cooking, the dish can be chilled, and the solid layer of fat on top can be removed before reheating.

Comparison: Lean Pork Belly vs. Other Pork Cuts

To put the calorie count of even a "leaner" pork belly into perspective, it helps to compare it with genuinely lean cuts of pork. The table below illustrates the significant differences in fat, protein, and calories per 100g of cooked meat.


Feature	Standard Pork Belly (Cooked)	"Leaner" Pork Belly (Cooked)	Pork Loin (Cooked)	Pork Tenderloin (Cooked)
Calories (approx.)	500–600 kcal	~350–450 kcal	~216–260 kcal	~213 kcal
Total Fat (approx.)	50–60g	~30–40g	8–16g	7g
Protein (approx.)	9–12g	~15–18g	~21–28g	~20–22g

Note: The values for "Leaner" Pork Belly are estimates and will depend heavily on the trimming and cooking process.

Making Healthier Choices

While pork belly can be enjoyed in moderation, those seeking to reduce their calorie and saturated fat intake may consider leaner alternatives. Pork loin and pork tenderloin are excellent choices, offering a significantly higher protein-to-fat ratio and fewer calories. These leaner cuts are also highly versatile and can be cooked quickly on a grill, in a pan, or roasted in the oven.

If you prefer the rich flavor of pork belly, focus on portion control and use cooking methods that help render and remove excess fat. Pairing a small, crispy piece of pork belly with a large portion of vegetables or a lean broth can create a satisfying and more balanced meal.

Conclusion

To answer the question, "How many calories are in 100g of lean pork belly?", it's not a single number but a range that depends on the cut's initial fat content and how it's prepared. While a standard raw pork belly is highly caloric, selective trimming and cooking techniques like slow-roasting can reduce the final fat and calorie count. For anyone closely managing their calorie and fat intake, leaner cuts of pork like tenderloin are more suitable for regular consumption, reserving pork belly as an occasional, delicious indulgence. Ultimately, mindful preparation and portion control are the keys to fitting even fatty cuts into a balanced diet. Source: Healthline, Pork Belly: Nutrition, Benefits, and Downsides

Frequently Asked Questions

While it is a rich source of nutrients like B vitamins, the fat content is still high compared to other pork cuts. Enjoying it in moderation and using cooking methods that reduce fat is key to fitting it into a healthy diet.

To reduce calories, you can trim visible fat before cooking, and use methods that render fat, such as roasting on a rack or boiling it first. Remember to discard the rendered fat.

A cooked pork belly will have fewer calories than its raw counterpart if a significant amount of fat is rendered and drained during the cooking process. For example, some roasted versions have a lower calorie count per 100g than the raw form.

Yes, because pork belly's calories come almost entirely from fat and protein, with virtually no carbohydrates, it fits well into a ketogenic diet. However, you must still track total calories to avoid overeating.

Pork belly is a raw, uncured cut of meat. Bacon is typically made from pork belly that has been cured, salted, and smoked. This processing gives bacon its distinct salty flavor and can alter its fat and calorie content.

A 100g serving of standard pork belly provides a moderate amount of protein, typically around 9 to 12 grams. Leaner versions may contain slightly more protein per gram if the fat has been reduced.

Pork tenderloin is an excellent, truly lean alternative. It contains very little fat and significantly more protein per 100g, making it ideal for those focused on a low-fat, high-protein diet.