Super source
Energy
340 kcal · 17% DV target
A rich, boneless cut of meat characterized by alternating layers of muscle and fat, pork belly is prized for its succulent texture and serves as a dense source of energy and essential amino acids.
Pork belly is a source of high-quality protein containing all essential amino acids (the building blocks of protein the body cannot make on its own), though it is categorized as a red meat which major health institutions link to increased risks of cardiovascular disease and certain cancers .111
The cooking method significantly alters the nutritional profile; for example, high-temperature grilling increases levels of saturated and trans fatty acids, while other methods like boiling can reduce total fat content .812
While red meat is often associated with weight gain, a systematic review found that pork consumption specifically did not show a consistent link to increased body weight or abdominal adiposity when accounting for other lifestyle factors .1
Early research in animal models suggests that the specific processing and cooking time of pork fat can influence its impact on lipid metabolism and liver inflammation, though human evidence for these specific effects is limited .8
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
340 kcal · 17% DV target
20.2 g · 40% DV target
28.5 g · 37% DV target
10.3 g · 52% DV target
Not a benefit — best kept low
0.11 g · 11% DV target
Not a benefit — best kept low
0.32 g · Top 9% of meat & poultry
Seasonality has not been estimated for this ingredient yet.
Keep in original packaging or wrap tightly
Best if vacuum sealed to prevent freezer burn
Pork generally has lower greenhouse gas emissions than beef or lamb but higher than poultry or plant proteins.
Despite its modern association with luxury dining, pork belly is the traditional source of American bacon and was once considered a cheap 'throwaway' cut before the rise of global barbecue and gastropub culture.