Pork belly is a popular pork dish all around the
world. You can find pork belly all over the world in different cultures — from
Guo bao (pork belly bao buns) to flæskesteg (Danish pork roast) and Lechon
kawali (Filipino deep-fried pork belly).
Pork belly is a popular option at home and in
restaurants because of its rich flavor and versatility.
Pork belly is a fatty piece of meat, as its name
suggests. This may make you worry if it's safe to eat and has any nutritional
value.
This article covers all you need to know about
pork belly, including its nutrition, benefits, and disadvantages.
What is pork belly?
Pork belly is a boneless cut of meat taken from
the underside of a hog.
The soft pork belly may be left over after the
butcher has taken the spareribs and loin from the pig. This could explain why
it's cheaper at your local butcher's.
Pork belly is best prepared in one of the
following ways due to its high-fat content:
- slow-roasting
- oven-roasting
- braising
- stewing
- deep-frying
- grilling
- smoking
- pan-searing
If you want your pork belly to be the most
tender, use a slow, moist cooking method like braising or stewing.
Pork belly varies from bacon, which is pork
belly that has had its skin removed and has been cured, salted, and smoked.
Bacon is frequently pan-fried or baked by chefs.
Pork belly nutrition
A 4-ounce (113-gram) serving of pork belly
provides:
- Calories: 585
- Protein: 11 grams
- Total fat: 60 grams
- Saturated fat: 22 grams
- Sodium: 36.2 mg
- Thiamine (B1): 37.3% of the Daily Value (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
This serving size has 585 calories, 60 grams of
total fat, and 22 grams of saturated fat because pork belly is primarily fat.
However, it is a rich source of B vitamins and
other essential nutrients, including vitamin E, zinc, iron, and copper.
Pork belly also has a low sodium content, with
only 36.2 mg per serving. Take note of how you prepare your pork belly because
some recipes may increase the sodium content.
How does pork belly compare to other cuts?
Pork belly has a high-calorie and lowers protein
content than other pork cuts.
Here's how pork belly compares to two other pork cuts of the same serving size (4 ounces or 113 grams):
| Pork belly | Pork loin | Ham (smoked, honey-glazed) | |
| Calories | 585 | 118 | 138 |
| Protein | 11 grams | 24 grams | 20.3 grams |
| Total fat | 60 grams | 9.5 grams | 2.7 grams |
| Saturated fat | 22 grams | 3 grams | 1 gram |
These cuts contain similar amounts of the same
nutrients, such as B vitamins, iron, and zinc.
Does pork belly have any benefits?
Pork belly has many culinary benefits.
Flavor
Pork belly is well known for its succulent, rich
flavor.
You can deepen the rich, savory taste of pork
belly by slow-cooking it so that the fat renders and breaks down.
Considering pork belly's strong fatty taste, you
may want to serve your dish with a light, fresh ingredients such as cucumber,
lettuce, citrus, herbs, and pickled onions.
Versatility
Because of its versatility, pork belly is a
popular ingredient in dishes worldwide.
Sandwiches, stuffed buns, stews, hot pot, ramen,
tacos, tamales, and various other meals contain it. It can also be roasted,
barbecued, or deep-fried on its own.
Moreover, a crispy pork belly is used as a
garnish in many dishes.
Cost-effectiveness
Pork belly is an excellent option if you're
looking for a tasty but inexpensive cut of meat. Other pork cuts, such as
tenderloin and loin, are more expensive.
Downsides
Pork belly has a few notable benefits, but it
also has drawbacks.
High in calories
Pork belly is high in calories due to its
high-fat content. Per 4 ounces (113 grams), it contains around 585 calories.
As a result, it may not be a good choice for
people trying to lose weight or reduce their calorie intake.
On the other hand, pork belly is unlikely to
conflict with any weight-loss goals you may have.
High in saturated fat
Pork belly has a higher saturated fat content
than other pork cuts.
While saturated fat might be beneficial to your
health, a South Korean study on pork belly intake suggests limiting your
saturated fat intake. This is because it has been connected to various health
problems, including heart disease.
Based on a 2,000-calorie diet, a 4-ounce
(113-gram) serving of pork belly provides 22 grams of saturated fat or about
10% of calories from saturated fat.
As a result, you may want to save pork belly for
special occasions or eat smaller portions.
Low in protein
Pork belly has less protein than other pork
cuts.
For example, pork loin contains an impressive 24
grams of protein per 4-ounce (113-gram) serving. For the same serving size,
pork belly contains only 10 grams.
Other pork cuts, such as pork loin, pork
tenderloin, ribs, or ham, can help you get more protein in your diet.
Last but not least
Pork belly is known for its succulent flavor,
versatility, and low cost, all of which lead to it becoming a popular
ingredient in many different cuisines around the world.
On the other hand, pork belly has more calories,
total fat, and saturated fat than further pork cuts. It also has around half
the protein content of other pork cuts.
If you prefer pork belly, it's probably best to consume it in limited portions and only on special occasions.