Meat and Poultry
Pork belly
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 97% |
| Calories | 393kcal / 2530kcal (15%) |
Macronutrients
Protein | 14.5 g/ 71g (20%) | ||||||
Total Fat | 37.2 g/ 42g (88%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 2.5 mcg RAE/ 700mcg RAE (0.36%) |
Vit B1 | 0.4 mg/ 1mg (33%) high |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 4 mg NE/ 16mg NE (25%) source |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 157 mg/ 700mg (22%) source |
Iron | 1 mg/ 12mg (8%) |
Sodium | 40 mg/ 1500mg (2%) very low |
What is this food?
Pork belly is a fatty cut of pork (often used in dishes like lechon kawali, crispy pata, and sinigang with pork belly). It’s rich in protein, but it’s also high in fat—especially saturated fat.
Why it matters to health
Pork belly can help you meet your daily protein needs for muscle and satiety. However, per 100g it has high total fat (37.2g) and saturated fat (13.55g), plus cholesterol (50mg). It’s also very low in carbs and fiber (0g), so it works best when paired with vegetables and filling, fiber-rich sides. For heart health, it’s best to enjoy it in smaller portions and not every day, especially if you’re also eating other fatty or processed foods.
Healthier tips
- Keep portions smaller: aim for about 1–2 thin slices or roughly 50–75g per meal, then fill the plate with vegetables.
- Pair with fiber: add non-starchy veggies (e.g., kangkong, pechay, okra, talong) and a reasonable serving of rice or root crops.
- Balance your day: since you’ll have 3 full meals plus 1–2 snacks, choose leaner protein (fish, chicken breast, tofu) for the other meals if you had pork belly for one meal.
- Watch the “extra”: if it’s deep-fried or heavily salted, go lighter on the sauce and avoid adding more salty sides.
- Choose frequency over quantity: enjoy pork belly occasionally, not as a daily staple.
Common Filipino dishes
Lechon kawali, Crispy pata, Pork belly sinigang, Pork belly sisig, Kare-kare with pork belly
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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