What are the macros for pork breast?

December 2, 2025 •

3 min read

The term "pork breast" is not a standardized butcher's cut, and it typically refers to either the fattier pork belly or the leaner pork shoulder breast. Depending on the specific cut, the macros for pork breast can differ dramatically, with some being extremely high in fat while others offer a more balanced protein-to-fat ratio.

Quick Summary

This article clarifies the ambiguity of the term 'pork breast' by detailing the macronutrient profiles for both pork belly and pork shoulder breast per 100g. It provides a clear comparison of calories, protein, and fat to guide dietary choices.

Key Points

Ambiguous Term: The term "pork breast" is not a standard cut and usually refers to either pork belly or pork shoulder breast.
Fat vs. Lean: Pork belly is a high-fat, high-calorie cut ideal for keto diets, while pork shoulder breast is a leaner, higher-protein option.
Pork Belly Macros: A 100g serving of cooked pork belly contains around 294 kcal, 17.0g protein, and 24.9g fat.
Pork Shoulder Macros: A 100g serving of cooked pork shoulder breast (lean) contains about 162 kcal, 28.0g protein, and 4.5g fat.
Cooking Method Matters: The final macro count is affected by the cooking method; rendering fat from pork belly can reduce its calorie content.
Low Carb Profile: Both pork belly and pork shoulder breast are naturally very low in carbohydrates, making them suitable for low-carb diets.

Demystifying the “Pork Breast” Cut

As a non-standardized term, "pork breast" often causes confusion among home cooks and those tracking macronutrients. In professional butchery, this cut is not recognized, but in various regional contexts, it can be a synonym for either the highly popular pork belly or the tougher, more muscular pork shoulder breast. The nutritional profile is drastically different between these two cuts, making it essential to know which one you are referencing to accurately calculate your macros. Pork belly is prized for its high fat content and rich flavor, while pork shoulder breast, coming from a harder-working muscle, offers a leaner profile.

The Macronutrients of Pork Belly (Cooked)

When referencing "pork breast" as pork belly, you are dealing with a fatty, calorie-dense cut. Pork belly is composed of alternating layers of fat and meat, which contribute to its richness when cooked slowly. The curing and smoking process turns pork belly into bacon, altering its final nutritional makeup, but even fresh, it is a macro powerhouse. A representative 100-gram serving of cooked pork belly contains significantly more fat and calories than leaner cuts.

Here is a breakdown of the typical macros for 100g of cooked pork belly:

Calories: Approximately 294 kcal
Protein: 17.0 g
Total Fat: 24.9 g
Carbohydrates: 1.0 g (can be lower depending on preparation)

This high-fat, high-calorie profile makes pork belly a popular choice for ketogenic and other low-carb diets, where high-quality fats are a key component. Its versatility allows it to be slow-roasted, braised, or pan-fried to achieve a melt-in-your-mouth texture with a crispy, savory skin.

The Macronutrients of Pork Shoulder Breast (Cooked)

For those seeking a leaner protein source, the cut sometimes referred to as pork shoulder breast is a much better option. This meat is found near the picnic shoulder and contains a healthy mix of lean meat, fat, and connective tissue, which becomes tender with slow-cooking. Unlike the belly, its macro profile is dominated by protein, making it suitable for a different range of dietary goals, such as building muscle mass.

Based on USDA data, a 100-gram serving of cooked pork shoulder breast (boneless, lean and fat) offers a stark contrast in macros:

Calories: Approximately 162 kcal
Protein: 28.0 g
Total Fat: 4.5 g
Carbohydrates: 0 g

Comparison Table: Pork Belly vs. Pork Shoulder Breast Macros

To provide a clearer picture of the nutritional differences, the table below compares the macros of a 100g serving of each cut when cooked.


Macronutrient (per 100g, cooked)	Pork Belly (approximate)	Pork Shoulder Breast (Lean & Fat)
Calories	~294 kcal	~162 kcal
Protein	17.0 g	28.0 g
Total Fat	24.9 g	4.5 g
Carbohydrates	1.0 g (variable)	0 g

Factors Affecting Macro Content

Beyond the base cut itself, how you prepare the meat can significantly impact its final macros. For fatty cuts like pork belly, rendering and discarding excess fat can reduce the overall calorie and fat content. The cooking method also plays a role in moisture content, which affects nutrient density per serving size. For example, a slow-roasted pork belly may lose more fat than a quick pan-sear. The leanness of pork can vary based on the animal's diet and farming methods; for instance, pasture-raised pork can have a better omega-3 to omega-6 fatty acid ratio.

Conclusion: Choosing Your Pork Based on Macros

Because the term "pork breast" is vague, it is critical to clarify which cut is being discussed to understand its nutritional value accurately. For those on a low-carb or ketogenic diet seeking high fat and rich flavor, pork belly is the ideal choice. For individuals prioritizing high protein and lower calories for weight management or muscle building, pork shoulder breast is the more appropriate cut. Understanding this fundamental difference between the two cuts—and not relying on the ambiguous term "pork breast"—will allow you to make informed decisions that align with your dietary and fitness goals.

Disclaimer: Nutritional values can vary based on the specific cut, preparation method, and leanness of the meat. Consult reliable nutrition databases like the USDA's for the most accurate data.

Frequently Asked Questions

No, while the term "pork breast" is sometimes used to refer to pork belly, it can also describe the leaner pork shoulder breast. Pork belly is a specific cut from the underside of the pig, prized for its high fat content.

Yes, pork breast is naturally low-carb. Both the fatty pork belly and the leaner pork shoulder breast are excellent choices for ketogenic and other low-carb diets as they contain negligible amounts of carbohydrates.

Pork shoulder breast contains significantly more protein per 100 grams than pork belly. The shoulder is a much leaner cut, while the belly has a higher fat-to-protein ratio.

To reduce the calorie count of pork belly, you can employ cooking methods that render the fat, such as roasting on a rack or braising. Discarding the rendered fat after cooking will lower the final fat and calorie content.

For a ketogenic diet focusing on high fat intake, pork belly is the better option due to its significantly higher fat content. Pork shoulder breast, being leaner, would provide more protein and fewer calories from fat.

No, you cannot use these two cuts interchangeably due to their vastly different fat-to-meat ratios. Pork belly is suited for slow-roasting or braising to soften the fat, while pork shoulder breast is best for slow-cooking methods that tenderize its connective tissue.

Yes, when pork belly is cured and smoked to become bacon, its macros change. The curing process often adds salt, and the smoking and cooking can alter the final fat and moisture content.