Pork, belly, with skin, raw
Whole food · Pork Products
Photo: Wikipedia
Pork belly with skin is a rich, unctuous cut of meat defined by its thick layers of succulent fat and tender muscle, topped with a layer of skin that crisps beautifully when cooked. Its flavor is deeply savory and porky, with a melt-in-your-mouth texture that is both decadent and satisfying. Nutritionally, it is a calorie-dense food, providing a substantial amount of fat and protein with negligible carbohydrates.
Calorie split: 16% protein · 0% carbs · 84% fat
↓ Full nutrition💚 Why it's loved
People adore pork belly for its unparalleled richness and the textural contrast between the tender, fatty meat and the crispy, crackling skin when prepared correctly. It is a culinary canvas celebrated across cultures, from the braised, melt-in-your-mouth slices in Chinese cuisine to the crispy, roasted slabs in Western traditions.
⚠️ Watch-outs & how to enjoy it better
Due to its very high fat content (35.83g per 100g), it is extremely calorie-dense, which can be a concern for those managing weight or cardiovascular health. To counteract this, practice strict portion control, trim excess fat before cooking, and pair it with high-fiber, non-starchy vegetables like steamed broccoli or a sharp, acidic slaw to balance the richness and slow digestion. Also, be mindful of sodium if using cured or heavily seasoned preparations.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Rich in B vitamins, particularly thiamine (B1) and B12, essential for energy metabolism.
- Provides a good source of minerals like selenium and zinc, supporting immune function.
- The skin is a notable source of collagen, which supports skin and joint health.
- A very satiating food due to its high fat and protein content, helping with fullness.
🍽️ Popular dishes
Peking Duck (though duck is primary, pork belly is a common filling or side)
Dongpo Pork (Chinese braised pork belly)
Chicharrón (Crispy fried pork skin, often with meat attached)
Samgyeopsal (Korean grilled pork belly)
Porchetta (Italian rolled and roasted pork belly)
Pork Belly Bao (Steamed buns filled with braised pork belly)🌍 Where it's eaten
💡 Did you know?
The prized 'crackling' on pork belly is achieved by thoroughly drying the skin and then cooking it at a very high temperature, causing the moisture to turn to steam and puff up the skin into a crispy, airy texture.
Full nutrition (USDA data · scales with serving)
| Water | 49.0 g |
| Energy (Atwater General Factors) | 380 kcal |
| Energy (Atwater Specific Factors) | 385 kcal |
| Nitrogen | 2.4 g |
| Protein | 15.2 g |
| Total lipid (fat) | 35.8 g |
| Ash | 0.66 g |
| Carbohydrate, by difference | -0.70 g |
| Calcium, Ca | 4.2 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 12.2 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 49.7 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Cholesterol | 66.6 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Is pork belly the same as bacon?
No, but they are related. Bacon is typically made from pork belly that has been cured, smoked, and sliced. Pork belly is the fresh, uncured cut.
How do I get the skin crispy?
The key is to dry the skin thoroughly (often by salting and refrigerating uncovered for hours) and then cook it at a high temperature, either by roasting, air-frying, or pan-searing. Pricking the skin with a fork helps render the fat.
Is pork belly a healthy food?
It is a nutrient-dense food providing protein and B vitamins, but it is also very high in fat and calories. It should be enjoyed in moderation as part of a balanced diet, especially for those monitoring fat intake.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.80 kcal/g · 16% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.