Meat and Poultry / Exotic Meats
Pork ear
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 385kcal / 2530kcal (15%) |
Macronutrients
Protein | 11.8 g/ 71g (16%) | ||||||
Total Fat | 36.9 g/ 42g (87%) | ||||||
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Total Carbs | 1.3 g/ 348g (0.37%) | ||||||
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Vitamins
Vit A | 3 mcg RAE/ 700mcg RAE (0.43%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 109 mg/ 750mg (14%) |
Phosphorus | 48 mg/ 700mg (6%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 249 mg/ 1500mg (16%) |
What is this food?
Pork ear (often called “chicharon bulaklak” or pork ear dishes). It’s a protein-rich pork part, usually cooked until tender and sometimes served as a crunchy snack or viand.
Why it matters to health
Pork ear can help you meet your daily protein needs, but it’s also high in total fat (about 36.9g per 100g) and saturated fat (about 13.2g). It also has cholesterol (about 200mg) and sodium (about 249mg), which can add up if you eat it often or in large portions. Since it’s very low in carbs and fiber (about 1.3g carbs and 0g fiber), it works best when paired with fiber-rich sides like vegetables, beans, or brown rice to support fullness and better overall balance in your day.
Healthier tips
- For your 3 meals + 1–2 snacks routine, treat pork ear as an occasional protein/snack, not a daily staple.
- Choose a smaller portion (for example, a few tablespoons to a palm-sized serving) and balance the rest of the plate with vegetables and high-fiber carbs (like brown rice, kamote, or whole grains).
- If it’s a crunchy snack, try to pair it with a fresh fruit or vegetable side instead of another salty snack.
- Go lighter on added salty sauces (soy, vinegar with lots of salt, or seasoning mixes) to help manage sodium.
- Balance your day: if you had pork ear at lunch, choose leaner proteins (fish, chicken breast, tofu) for dinner.
Common Filipino dishes
Chicharon bulaklak, Crispy pork ear, Pork ear sisig, Pork ear adobo, Dinuguan with pork parts
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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