Pork, roll
Common food
Photo: Wikipedia
Pork roll is a processed pork product, typically formed from a blend of pork shoulder and pork butt, seasoned with salt, sugar, and spices, then smoked and packaged in a cylindrical casing. It has a dense, finely ground texture and a distinctive savory, slightly sweet, and smoky flavor. Nutritionally, it is a high-protein, high-fat food with a significant calorie density, providing over 300 kcal per 100g.
Calorie split: 16% protein · 6% carbs · 78% fat
↓ Full nutrition💚 Why it's loved
People love pork roll for its iconic, savory-salty-smoky flavor that forms the backbone of the classic New Jersey breakfast sandwich. Its firm texture holds up perfectly when pan-fried or grilled, developing a delicious crispy exterior.
⚠️ Watch-outs & how to enjoy it better
Due to its high sodium and saturated fat content, it should be consumed in moderation, especially by those monitoring blood pressure or heart health. To counteract this, pair it with fiber-rich vegetables (like spinach or tomatoes) in a sandwich, use thin slices, and balance your day with lower-sodium meals. It is also a processed meat, so portion control is key.
Key benefits
- Excellent source of complete protein (13g per 100g).
- Provides essential B vitamins like thiamine (B1) and niacin (B3).
- Rich in minerals such as zinc, selenium, and phosphorus.
- Convenient, pre-cooked protein source for quick meals.
- Long shelf life when refrigerated or frozen.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'Taylor Ham' (as it's called in North Jersey) cannot legally be labeled as 'ham' in New Jersey because it doesn't meet the state's definition of ham, which requires it to be made from a single piece of cured pork leg.
Full nutrition (USDA data · scales with serving)
| Water | 50.4 g |
| Energy | 329 kcal |
| Protein | 13.1 g |
| Total lipid (fat) | 28.4 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.63 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 399 mg |
| Sodium, Na | 1377 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 22.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 66.8 mg |
| Vitamin B-12 | 0.44 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 10.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 6.4 g |
| SFA 18:0 | 3.6 g |
| Fatty acids, total monounsaturated | 14.2 g |
| MUFA 16:1 | 0.83 g |
| MUFA 18:1 | 13.1 g |
| MUFA 20:1 | 0.22 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 69.0 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
What's the difference between 'Pork Roll' and 'Taylor Ham'?
It's primarily a regional naming difference within New Jersey. 'Pork Roll' is the common term in South Jersey and the Philadelphia area, while 'Taylor Ham' is used in North Jersey. The product itself is the same.
How do you cook pork roll?
The classic method is to pan-fry slices. First, cut a slit from the center to the edge of each round slice to prevent it from cupping up while cooking. Fry in a skillet over medium heat until browned and crispy on both sides.
Is pork roll the same as Canadian bacon or Spam?
No. Pork roll is a specific, seasoned, smoked pork product from a particular brand (Taylor Provisions). Canadian bacon is leaner, from the loin, and less processed. Spam is a different blend of pork and ham with a distinct texture and flavor.
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 3.29 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: 3.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.