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Pork Belly: Diet, Added benefits, and Downsides

Pork stomach is a popular meat dish in globe cuisine. You can obtain pork belly all above the entire world in unique cultures — from guo bao (pork stomach bao buns) to flæskesteg (Danish pork roast) and Lechon kawali (Filipino deep-fried pork belly).

Its wealthy taste and flexibility make pork tummy a popular possibility at house and in lots of dining places.

As its name implies, pork stomach is a fatty piece of meat. This might make you ponder whether it’s healthier and whether it presents any dietary advantages.

This short article explores all you want to know about pork tummy, together with its nutrition, gains, and possible downsides.

Pork belly is a boneless cut of meat that arrives from the underside of a hog’s belly.

After the butcher has taken out the spareribs and loin from the pig, the tender pork belly may possibly be left about. This may reveal its reduced value at your area meat market place.

Since pork stomach has a high extra fat written content, it’s very best when geared up in any of the following means:

  • sluggish-roasting
  • oven-roasting
  • braising
  • stewing
  • deep-frying
  • grilling
  • using tobacco
  • pan-searing

If you want the most tender pork stomach, you may perhaps choose for a sluggish, moist cooking process this kind of as braising or stewing.

These cooking techniques distinguish pork belly from bacon, which is pork tummy with its pores and skin taken out that has been cured, salted, and smoked. Chefs often pan-fry bacon or cook it in the oven.


Pork tummy is a boneless, fatty minimize that will come from the underside of a hog’s tummy. You can prepare dinner it in a wide variety of means, this kind of as slow-roasting, braising, stewing, or grilling.

A 4-ounce (113-gram) serving of pork stomach presents (1):

  • Energy: 585
  • Protein: 11 grams
  • Whole excess fat: 60 grams
  • Saturated unwanted fat: 22 grams
  • Sodium: 36.2 mg
  • Thiamine (B1): 37.3% of the Every day Worth (DV)
  • Riboflavin (B2): 21% of the DV
  • Niacin (B3): 33% of the DV
  • Pantothenic acid (B5): 5.8% of the DV
  • Vitamin B6: 8.6% of the DV
  • Vitamin B12: 39.5% of the DV
  • Vitamin E: 3% of the DV
  • Iron: 3.3% of the DV
  • Zinc: 10.5% of the DV
  • Copper: 6.6% of the DV

Because pork stomach is composed primarily of unwanted fat, this serving dimensions packs up to 585 calories, 60 grams of overall unwanted fat, and 22 grams of saturated body fat (1).

On the other hand, it’s also an fantastic resource of B vitamins, as properly as a source of other crucial vitamins these kinds of as vitamin E, zinc, iron, and copper (1).

Furthermore, pork belly is really lower in sodium, offering only 36.2 mg for every serving. Some recipes may perhaps boost the sodium content material, so consider observe of how you prepare your pork tummy (1).


While pork tummy is significant in energy and extra fat, it gives B nutritional vitamins, zinc, and other vitamins.

Compared with other pork cuts, pork tummy is higher in body fat and lessen in protein.

Here’s a comparison of pork tummy and two other pork cuts of the exact serving size (4 ounces or 113 grams) (1, 2, 3):

These cuts consist of related amounts of the exact nutrition, this kind of as B vitamins, iron, and zinc (2, 3).


As opposed with the exact serving measurement of other pork cuts, pork belly is increased in calories and unwanted fat but decreased in protein.

There are lots of culinary advantages to pork tummy.


Pork tummy is very well recognized for its succulent, wealthy taste.

You can deepen the rich, savory taste of pork tummy by sluggish-cooking it so that the body fat renders and breaks down.

Looking at pork belly’s solid fatty taste, you may well want to serve your dish with light-weight, refreshing elements such as cucumber, lettuce, citrus, herbs, and pickled onions.


Pork belly’s versatility helps make it a well-known component in dishes from quite a few cultures.

You can uncover it in sandwiches, stuffed buns, stews, very hot pot, ramen, tacos, tamales, and quite a few a lot more dishes. It is also served by alone possibly roasted, barbecued, or deep-fried.

What’s more, many dishes use crispy pork belly as a garnish.

Charge success

If you’re seeking for a delicious nonetheless affordable slash of meat, pork tummy is a good selection. It is more affordable than other pork cuts these as tenderloin and loin.


You may come across that pork tummy is a perfect evening meal selection owing to its flexibility, prosperous flavor, and low expense.

Nevertheless there are some notable added benefits of pork belly, there are also a number of downsides.

Significant in calories

Mainly because pork tummy includes so much extra fat, it is higher in energy. It has about 585 energy per 4 ounces (113 grams) (1).

Hence, it could not be a excellent selection for people today hoping to reduce bodyweight or lessen calorie consumption.

However, if you get pleasure from pork tummy on unusual events, it is not likely to have an effect on any pounds decline plans you may have.

High in saturated extra fat

In contrast with other cuts of pork, pork stomach includes a lot more saturated excess fat.

While saturated fat can be element of a nutritious diet, a South Korean research on pork stomach consumption suggests decreasing your total energy from saturated fat. That is for the reason that it may perhaps be joined to quite a few health situations, such as coronary heart disorder (4).

A 4-ounce (113-gram) serving of pork stomach has 22 grams of saturated fats, or nearly 10% of energy from saturated unwanted fat dependent on a 2,000-calorie eating plan (1).

Consequently, you may determine to eat pork tummy only on particular occasions or to take in smaller parts.

Reduced in protein

Pork stomach is lower in protein than other cuts of pork.

For case in point, pork loin is made up of an amazing 24 grams of protein for each 4-ounce (113-gram) serving. Pork belly has only 10 grams for the same serving measurement (1, 2).

If you’re seeking to increase your protein consumption, decide for other pork cuts, these kinds of as pork loin, pork tenderloin, ribs, or ham.


Pork belly is high in energy, complete unwanted fat, and saturated fat but reduced in protein than other pork cuts. For that reason, it could not be the best cut of pork if you’re watching your excess weight or searching to decrease your unwanted fat consumption.

Pork stomach is recognized for its succulent flavor, flexibility, and low expense — all of which enable make it a staple ingredient in numerous world cuisines.

However, as opposed with other cuts of pork, pork belly incorporates far more calories, total fats, and saturated body fat. Furthermore, it has about 50 % as significantly protein as other pork cuts.

If you appreciate taking in pork stomach, it may possibly be ideal to preserve portion dimensions smaller and to consume it on specific events.