Meat and Poultry / Exotic Meats
Pork head
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% |
| Calories | 326kcal / 2530kcal (12%) |
Macronutrients
Protein | 14.4 g/ 71g (20%) |
Total Fat | 28.8 g/ 42g (68%) |
Total Carbs | 2.3 g/ 348g (0.66%) |
Vitamins
Vit A | 1.25 mcg RAE/ 700mcg RAE (0.18%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 244 mg/ 750mg (32%) high |
Phosphorus | 192 mg/ 700mg (27%) source |
Iron | 2.4 mg/ 12mg (20%) source |
What is this food?
Pork head (usually boiled or stewed pork parts from the head), a protein-rich viand made from fatty cuts.
Why it matters to health
This food can help you meet your daily protein needs for muscle repair and satiety. However, it’s also high in total fat (about 28.8g per 100g), so frequent large servings may add up in calories and saturated fat. Carbs are low (about 2.3g), so it won’t be your main energy source—your meal balance will depend on what you pair it with (rice, vegetables, and sauces).
Healthier tips
- Keep portions small: aim for about 1/4 to 1/3 cup cooked (or roughly 50–75g) per meal, then fill the rest of your plate with vegetables and a reasonable amount of rice.
- Choose cooking methods that reduce extra oil (boil, simmer, or stew). Skim off visible fat from the broth if it’s oily.
- Pair with lots of non-starchy vegetables (e.g., kangkong, pechay, repolyo, carrots) and add a fiber-rich side (like ensaladang gulay) to help balance the meal.
- Watch the sauce: salty, oily sauces can increase sodium and make the meal heavier.
- If you eat this as a main viand, consider lighter snacks later (e.g., fruit or yogurt) instead of another heavy food.
Common Filipino dishes
Kare-kare, Dinuguan, Crispy pata, Pork sisig, Lechon kawali, Pork head stew
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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