Calories in Pork Belly: Nutrition Facts & Serving Sizes
Per 1 lb (454g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4oz serving of pork belly (113g) contains about 585 calories, making it one of the most calorie-dense meat cuts available. Per 100g, pork belly delivers 518 calories, 9.3g of protein, 0g of carbs, and 53g of fat (19.3g saturated). It is essentially a fat-forward cut with modest protein relative to its calorie load. Pork belly contains niacin (4.6mg per 100g) for energy metabolism, vitamin B12 (0.8mcg per 100g) for nerve function, and thiamin (0.4mg per 100g), which is characteristic of pork. Sodium is low at 32mg per 100g in raw form. Pork belly is the same cut used to make bacon, and is popular in Asian cuisines as well as in Western BBQ. Its extremely high fat content gives it exceptional flavor but also a very high calorie density.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 lb (454g) | 2349.6 | 42.2g | 0g | 240.4g | 0g |
| 4 oz (113g) | 585.3 | 10.5g | 0g | 59.9g | 0g |
| 100g | 518 | 9.3g | 0g | 53g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 518 | 26% |
| Protein | 9.3g | 19% |
| Total Fat | 53g | 68% |
| Saturated Fat | 19.3g | 97% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 32mg | 1% |
| Cholesterol | 72mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 19.3g | 6% |
| Cholesterol | 72mg | 24% |
| Calcium | 5mg | 0% |
| Iron | 0.5mg | 3% |
| Potassium | 185mg | 4% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 0.3mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.8mcg | 33% |
| Magnesium | 4mg | 1% |
| Phosphorus | 108mg | 9% |
| Zinc | 1mg | 9% |
| Selenium | 8mcg | 15% |
| Folate | 1mcg | 0% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pork Belly
Pork belly is an extremely high-fat cut of meat that provides specific B vitamins characteristic of pork. Niacin (4.6mg per 100g) supports energy metabolism, helping convert food into usable ATP, and also contributes to DNA repair. Vitamin B12 (0.8mcg per 100g) is essential for nerve function, red blood cell formation, and DNA synthesis, and is only found in animal foods. Thiamin (0.4mg per 100g) is a B vitamin that pork is particularly rich in, supporting carbohydrate metabolism and nerve function.
The high fat content of pork belly, while very calorie-dense, provides monounsaturated fat (24.7g per 100g) similar to what is found in olive oil, as well as polyunsaturated fats (5.7g per 100g). Cholesterol in pork belly is 72mg per 100g, which is moderate for a meat product.
For those following a ketogenic or carnivore diet, pork belly is one of the most practical high-fat foods due to its high fat-to-protein ratio and zero carb content. It is also very filling due to the fat content, which slows digestion significantly. Selenium (8mcg per 100g) acts as an antioxidant and supports thyroid function. Pork belly is best enjoyed as an occasional food or as a smaller portion component rather than a primary protein source.
Dietary Considerations
Pork belly is zero-carb, making it suitable for keto and carnivore diets. It is not suitable for vegetarians, vegans, or those following halal or kosher dietary restrictions. Pork belly is naturally gluten-free and dairy-free. For weight loss, pork belly is challenging due to its very high calorie density (518 per 100g). A 4oz serving at 585 calories is a significant portion of most daily calorie budgets. The high saturated fat content (19.3g per 100g) is worth considering within the context of overall diet quality. Raw pork belly is low in sodium (32mg per 100g), but cured or seasoned preparations can add significantly to sodium content.
Daily Intake (100g)
100g of pork belly provides 26% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pork belly?
A 4oz serving of pork belly (113g) contains about 585 calories. Per 100g, pork belly has 518 calories with 53g of fat and 9.3g of protein. It is one of the most calorie-dense cuts of meat.
Is pork belly good for weight loss?
Pork belly is not a good choice for weight loss due to its very high calorie density (518 per 100g). Small portions can technically fit into a calorie budget, but leaner protein sources provide far more protein per calorie.
How much protein in pork belly?
Pork belly contains 9.3g of protein per 100g. A 4oz serving (113g) provides about 10.5g of protein. For the calorie cost (585 per serving), this is a low protein return compared to leaner cuts.
Is pork belly the same as bacon?
Pork belly is the cut of meat that bacon comes from. Bacon is cured, smoked, and sliced pork belly. Raw pork belly and bacon have similar nutrition profiles but bacon is typically much higher in sodium due to the curing process.
Is pork belly keto-friendly?
Yes. Pork belly has zero carbohydrates and a high fat-to-protein ratio, making it well-suited to a ketogenic diet. It is one of the more popular keto protein sources for those who want high-fat, zero-carb meals.
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