Protein in Pork Belly: How Much per 100g and per Portion
Roasted pork belly provides 25.1g of protein per 100g. This amount supplies 50% of the daily Reference Intake for protein for an average adult. A larger 150g portion contains about 38g of protein, showing how portion size significantly affects your total protein intake.
CoFID 18-555 · Pork, belly joint, roasted, lean and fat
What the numbers say
- Protein per calorie. Pork belly provides 8.6g of protein for every 100 kcal. About 34% of its energy comes from protein, with the remainder coming from fat.
- Fat and saturated fat. According to UK front-of-pack labelling standards, roasted pork belly is high in both total fat (21.4g per 100g) and saturated fat (7.4g per 100g).
- Sugars, salt and fibre. This cut of pork is low in sugars and low in salt, containing 0.0g of sugars and 0.23g of salt per 100g. It contains no dietary fibre.
Pork Belly macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 293 kcal 1,219 kJ |
15% | – |
| Protein | 25.1g | 50% | – |
| Fat | 21.4g | 31% | high |
| of which saturates | 7.4g | 37% | high |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.23g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pork belly by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 25.1g | 293 | 0g | 21.4g |
| 150g | 37.7g | 440 | 0g | 32.1g |
| 200g | 50.2g | 586 | 0g | 42.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pork belly for 20g or 30g of protein
- To get 20g of protein, you would need an 80g portion of roasted pork belly, which also contains 233 kcal and 17.1g of fat.
- A larger target of 30g of protein requires a 120g amount, providing 350 kcal and 25.6g of fat.
- The nutritional information is for a roasted joint with both lean and fat eaten; the values will change if you trim the fat before eating.
How it compares with other meats
Per 100g, roasted pork belly’s protein content (25.1g) ranks 13th out of 28 meats on this site and 21st out of all 137 foods. It contains more protein per 100g than beef mince (19.7g) and lamb mince (19.1g), but slightly less than chicken wings (27.4g). When considering protein relative to calories, its ranking is lower at 24th within the meats group. This is because of its higher fat content compared to leaner protein sources, providing 8.6g of protein per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pork Belly | 25.1g | 293 | 8.6g |
| Beef Mince | 19.7g | 225 | 8.8g |
| Chicken Wings | 27.4g | 274 | 10g |
| Lamb Mince | 19.1g | 196 | 9.7g |
| Back Bacon Rashers | 16.5g | 215 | 7.7g |
Quick answers
How much protein is in a 150g serving of pork belly?
A 150g portion of roasted pork belly contains 37.7g of protein and 440 kcal.
Is pork belly high in fat?
Yes, per 100g it contains 21.4g of fat and 7.4g of saturated fat. UK front-of-pack guidance classifies this as high in both fat and saturated fat.
Does pork belly contain carbohydrates or sugar?
No, the official UK data for roasted pork belly shows it contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.