Meat and Poultry
Pork back fat
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 94% |
| Calories | 513kcal / 2530kcal (20%) |
Macronutrients
Protein | 11.6 g/ 71g (16%) | ||||
Total Fat | 51.8 g/ 42g (123%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 5.5 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0.18 mg/ 1mg (15%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 1.8 mg NE/ 16mg NE (11%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 73 mg/ 700mg (10%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 47 mg/ 1500mg (3%) low |
What is this food?
Pork back fat (also called pork fat or back fat). It’s a type of animal fat used for cooking or added to make food richer. It has no carbs and no fiber, and it’s mostly fat.
Why it matters to health
This food is very energy-dense (about 513 kcal per 100 g) and high in fat, including saturated fat (about 18.8 g per 100 g). Too much saturated fat can make it harder to keep your overall diet balanced, especially if you eat fatty viands often. On the other hand, since it has no sugar and no carbs, it won’t directly raise blood sugar—but it can still affect your health when portions are large or when it replaces leaner protein and vegetables in your meals.
Healthier tips
- Use it for flavor, not as the main ingredient. A small amount goes a long way.
- When cooking, try mixing with leaner meat (chicken breast, lean pork, fish) or add more vegetables to bulk up the dish.
- For your daily pattern (3 full meals + 1–2 snacks), keep fatty viands to less frequent days and balance the rest of the week with grilled/steamed options and plenty of non-starchy vegetables.
- Watch sodium too—this has some sodium (about 47 mg per 100 g). If the dish is also salty (soy sauce, bagoong, patis), go lighter on added seasonings.
- If you’re eating it, keep the portion small and pair it with rice in proper serving size, plus vegetables and a source of protein.
Common Filipino dishes
Pork sinigang with fatty cuts, lechon kawali, pork adobo (with fatty pork), giniling with pork fat, crispy pata
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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