Which is Healthier, Pork Shoulder or Pork Belly?

November 30, 2025 •

3 min read

According to nutritional data, pork belly contains more than double the calories and triple the saturated fat of pork shoulder per 100g serving. When considering which is healthier, pork shoulder or pork belly, the significant difference in fat content is a primary factor for your dietary choice.

Quick Summary

This article compares pork shoulder and pork belly, detailing their nutritional profiles, fat and calorie content, and health implications. Learn which cut offers more protein and essential nutrients, and which is better for moderation, to align your choice with your dietary goals.

Key Points

Pork Shoulder is Leaner: Per 100g raw, pork shoulder has less than half the calories and a third of the saturated fat compared to pork belly.
Higher Protein in Shoulder: Pork shoulder offers nearly double the protein of pork belly, making it more satiating per calorie.
Fat Profile Differs: While pork belly is rich in fat, including both saturated and unsaturated, pork shoulder has a more moderate fat content.
Different Micronutrient Density: Pork shoulder is richer in a broader spectrum of minerals like zinc, iron, and selenium, whereas pork belly is a better source of certain B vitamins like B3 and B12.
Moderation for Pork Belly: Due to its high calorie and fat density, pork belly should be consumed in smaller portions and less frequently for a balanced diet.
Cooking Affects Nutrition: Cooking methods that render fat, such as slow-roasting pork belly on a rack, can reduce the final fat and calorie count of the dish.
Dietary Goals Matter: Pork shoulder is generally healthier for weight management, while pork belly can be suitable for high-calorie or keto diets in moderation.

Understanding the Nutritional Differences

Choosing between pork shoulder and pork belly often comes down to a trade-off between flavor and health. Pork belly is prized for its rich, melt-in-your-mouth texture, which is a direct result of its high fat content. In contrast, pork shoulder is a leaner cut that becomes tender and succulent after slow cooking, thanks to its connective tissue rather than sheer fat.

Macronutrient Breakdown

To truly understand which is healthier, pork shoulder or pork belly, you need to look at the macronutrient breakdown. For a standard 100g raw serving, the differences are striking:

Calories: Pork belly contains approximately 518 calories, compared to just 238 in pork shoulder. This is a massive caloric difference, primarily fueled by fat.
Protein: Pork shoulder provides nearly double the protein, with about 18g per 100g, while pork belly contains around 9g.
Fats: Pork belly is exceptionally high in fat, with about 53g per 100g. Pork shoulder has a much more moderate 18g of fat. A key detail is that pork belly has a higher proportion of saturated fat, which has been linked to increased cardiovascular risks.

Vitamin and Mineral Content

Beyond the macro counts, the cuts differ in their micronutrient profiles. While both contain essential B vitamins, the balance varies significantly.

Pork Shoulder: A rich source of selenium, choline, zinc, phosphorus, iron, and copper. It is also higher in vitamins B1, B2, B5, B6, and D.
Pork Belly: Contains more vitamin B3 and B12 than pork shoulder. Its high-fat nature can also help with the absorption of fat-soluble vitamins (A, D, E, K), though the overall health trade-off must be considered.

Comparative Nutritional Table


Nutritional Aspect (per 100g raw)	Pork Shoulder	Pork Belly	Comparison Notes
Calories	~238 kcal	~518 kcal	Pork belly is over double the calories.
Protein	~18g	~9g	Pork shoulder offers significantly more protein.
Total Fat	~18g	~53g	Pork belly is extremely high in fat.
Saturated Fat	~6g	~20g	Pork belly has more than three times the saturated fat.
Vitamins	High in B1, B2, B5, B6, D	High in B3, B12	The vitamin profile varies between the cuts.
Minerals	Rich in zinc, iron, selenium, choline	Less dense in most minerals	Pork shoulder offers a broader mineral range.

Health Implications: Fat Content and Sourcing

For most people watching their fat and calorie intake, pork shoulder is the healthier option. The high saturated fat content in pork belly is linked to a higher risk of cardiovascular and metabolic diseases. While moderation is key for both, a larger portion of pork shoulder provides more protein and fewer calories, making it more satiating for calorie-conscious diets. However, it is worth noting that the quality of the pig's diet can influence the fat composition, with pasture-raised pigs potentially having a more favorable omega-3 to omega-6 ratio in their fat.

Cooking and Culinary Considerations

Your cooking method can also influence the final health profile. Both cuts benefit from slow-cooking, which renders out some of the fat. For pork belly, this rendering is essential and can help reduce the final fat content on your plate, especially if you drain and discard the rendered fat.

Pork Shoulder:

Best For: Pulled pork, braises, slow-roasted stews.
Cooking Process: Slow and low heat breaks down the tough connective tissue, making the meat incredibly tender and juicy.

Pork Belly:

Best For: Crispy-skinned roasts, adding richness to soups and stews, making bacon.
Cooking Process: A two-stage method involving slow rendering and a final high-heat crisping is often used to get the desired texture.

Conclusion: Making the Right Choice for Your Diet

For a general, health-conscious diet, pork shoulder is the clear winner. Its higher protein and lower calorie and fat content provide a more balanced nutritional profile, supporting muscle maintenance and providing steady energy without excessive saturated fat. However, if you are on a high-calorie or ketogenic diet, the fat-rich pork belly can be a useful, energy-dense ingredient when consumed in controlled portions. Ultimately, the choice between pork shoulder and pork belly depends on your specific dietary needs and culinary goals. By understanding the nutritional differences, you can make an informed decision and enjoy pork as a healthy part of your diet in moderation.

Authoritative Outbound Link

For a deeper dive into the specific nutritional data of pork cuts, a reliable source is the USDA FoodData Central database. The information there can help you verify macronutrient profiles for different cuts and preparations (e.g., raw vs. cooked). You can explore the data by visiting the official USDA website.

USDA FoodData Central

Frequently Asked Questions

Yes, pork shoulder is significantly healthier than pork belly for most diets. It is a leaner cut with fewer calories and less saturated fat, while providing more protein per serving.

Pork belly has considerably more calories. Per 100g, pork belly has approximately 518 calories, which is over double the 238 calories found in pork shoulder.

Yes, but it should be consumed in moderation. Because of its high fat and calorie content, pork belly is best enjoyed as an occasional treat in smaller portions, balanced with nutrient-rich foods.

Pork shoulder, also known as pork butt, is the classic choice for pulled pork. Its rich marbling and connective tissue break down during slow cooking, resulting in incredibly tender and easy-to-shred meat.

Yes, cooking pork belly using methods that render fat (like roasting on a rack) and then discarding that fat can reduce the final calorie count of the dish. However, it remains a calorie-dense food.

Pork shoulder provides more protein. A 100g raw serving of pork shoulder contains about 18g of protein, whereas the same serving of pork belly has only around 9g.

The key difference is fat content. Pork belly is primarily fatty tissue, leading to a very high saturated fat and calorie count, whereas pork shoulder is a much leaner, meatier cut with better nutritional density for general health.