How many calories are in pork belly?
Three slices of roasted pork belly weigh about 90 g and carry 364 calories. Per 100 g the cooked meat runs 404 calories, 32.24 g of fat against 26.58 g of protein. One slice on its own is 121. Raw belly is heavier still, 518 per 100 g, before any of it renders.
You'd need to walk about 73 minutes to burn the 364 calories in three slices (90 g).
How long does it take to burn off pork belly?
Three slices (90 g) is 364 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 364 kcal |
|---|---|
| Walking, brisk | 1 hr 13 min |
| Cycling, moderate | 46 min |
| Swimming, moderate | 52 min |
| Jogging | 43 min |
| Weight training, moderate | 1 hr 21 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (90 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork belly quick facts
- US servings from one slice to a diced cup
- The forms of pork belly and what each one costs
- Saturated fat is the row that bites
- How does pork belly compare?
- Most popular pork belly brands
- Pork belly FAQs
Pork belly quick facts
The record behind the numbers on this page is FNDDS 2705901, "Pork, belly". It describes belly that has already been cooked, which is what almost everyone is holding when they look this up: slices off a roasted slab, sliced pork belly out of a takeout container, cubes browned in a pan. USDA also carries raw belly records, and they read higher per gram, because raw belly still contains the fat that ends up in the roasting tray.
The serving column below is three slices, 90 g, scaled from the 100 g figure. That scaling is our own arithmetic from the USDA 100 g number, not a USDA-published serving.
| Nutrient | Per 100 g | Per 3 slices (90 g) | % Daily Value |
|---|---|---|---|
| Calories | 404 | 364 | — |
| Total fat | 32.24 g | 29.0 g | 37% |
| Saturated fat | 11.68 g | 10.5 g | 53% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 26.58 g | 23.9 g | 48% |
| Sodium | 448 mg | 403 mg | 18% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row and no trans fat row here, because this FNDDS release does not publish either value for pork belly. Cholesterol and potassium it does publish: 104 mg and 284 mg per 100 g, which works out to 94 mg of cholesterol (31% DV) and 256 mg of potassium (5% DV) in three slices. Sodium at 403 mg is roughly a sixth of a teaspoon of table salt, and it comes from the rub or the brine rather than the meat, as the raw record shows further down.
US servings from one slice to a diced cup
| Serving | Weight | Calories |
|---|---|---|
| 1 oz, yields cooked | 20 g | 81 kcal |
| 1 slice, any size | 30 g | 121 kcal |
| 1 oz cooked | 28.35 g | 115 kcal |
| 3 slices | 90 g | 364 kcal |
| 1 cup, diced | 135 g | 545 kcal |
| Per 100 g | 100 g | 404 kcal |
Two of those rows are USDA household measures: the 30 g slice and the 135 g diced cup. The odd-looking first row is a USDA measure too, and it is the one people misread. "1 oz, yields" means one ounce of belly going into the pan, which comes out at about 20 g and 81 calories once the fat has rendered. The 28.35 g ounce and the 90 g three-slice row are our own arithmetic from the 100 g figure.
The gap between a slice and a cup is where the counting goes wrong. Belly is dense and it stacks: 135 g of diced belly barely fills a measuring cup, and it is 545 calories, more than four slices. If you are eyeballing a portion, count slices. If you are dicing it into a rice bowl, weigh it.
The forms of pork belly and what each one costs
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Roasted pork belly | 404 kcal | 3 slices (90 g) | 364 kcal |
| Raw pork belly | 518 kcal | 4 oz (113 g) | 585 kcal |
| Raw pork belly with skin | 380 kcal | 4 oz (113 g) | 430 kcal |
| Pork rinds, fried skin | 544 kcal | 1 oz (28.35 g) | 154 kcal |
| Ground pork | 299 kcal | 3 oz (85 g) | 254 kcal |
| Pork ribs | 254 kcal | 3 oz (85 g) | 216 kcal |
Every 4 oz and 3 oz figure in that table is our own arithmetic from the matching USDA 100 g value, not a USDA-published serving.
Raw versus roasted is the big one. Raw belly is 518 calories per 100 g, roasted belly 404: a difference of 114 calories on every 100 g. Fat renders out and weight goes with it. Log the raw weight of what you bought and you will overcount; log what came off the board and you will not. Protein tells the same story from the other side, 9.34 g per 100 g raw against 26.58 g cooked, because raw belly is mostly fat and water by weight.
Skin on or skin off changes the record, not the dinner. The Foundation record for raw belly with skin reads 380 calories per 100 g, lower than the skinless raw record, because it is a different cut analyzed with a different fat fraction and its energy is calculated by Atwater factors. That record also carries a small negative carbohydrate value, an artifact of calculating carbs by difference, so treat its 430-calorie 4 oz figure as a ballpark rather than a match to the roasted number.
Crackling, counted alone, is the densest thing on the plate. Fried pork skin runs 544 calories per 100 g, and a 1 oz bag is 154. It is also 61.3 g of protein per 100 g, the highest number anywhere on this page. On a roasted belly the crackling is not weighed separately by USDA; it is baked into the 404.
Supermarket labels sit on the raw side of that split. Most Prairie Fresh pork belly packs, skin-on and skinless alike, list 518 calories per 100 g and 580 for their 4 oz (112 g) label serving, and Seaboard Foods pork belly skins read 621 per 100 g. All of them describe the package weight, before anything hits the oven.
Saturated fat is the row that bites
Three slices carry 10.5 g of saturated fat, which is 53% of the FDA Daily Value of 20 g. Half a day's allowance, in a portion that disappears in four bites. A diced cup, 135 g, reaches roughly 15.8 g by our own arithmetic from the 100 g figure, which is about 79% of the Daily Value.
The Dietary Guidelines for Americans suggest keeping saturated fat under 10% of daily calories, so on a 2,000-calorie day that is the same 20 g ceiling. Pork belly is not a food that fits quietly under it. If you want the pork without the fat load, MyPlate's protein guidance points at leaner cuts, and the ground pork record on this page is 299 calories per 100 g with 21.22 g of fat, roughly two-thirds of belly's fat at the same weight.
Sodium is the quieter surprise. Cooked belly reads 448 mg per 100 g; the raw record reads 32 mg. Almost all of it arrives with the salt rub, the brine or the sauce, so three slices already sit at 18% of a 2,300 mg day before rice, kimchi or a bun joins them.
How does pork belly compare?
| Cut | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork belly, roasted | 404 kcal | 3 slices (90 g) | 364 kcal |
| Pork rinds | 544 kcal | 1 oz (28.35 g) | 154 kcal |
| Ground pork | 299 kcal | 3 oz (85 g) | 254 kcal |
| Pork ribs | 254 kcal | 3 oz (85 g) | 216 kcal |
Our take: pork belly is the second densest item in this table per gram, beaten only by fried pork skin, but rinds come in a 1 oz bag while belly comes in slices, so belly wins the plate in practice. If you are managing calories, ground pork is the swap that actually pays: 299 per 100 g against 404, with almost identical protein at 26.92 g. If you want the fat and the crackle and you want to keep the number in range, buy belly by weight, roast it, and stop at two slices for 242 calories. Ribs look lighter at 254 per 100 g, but that record includes sauce and boneless weight, so a rack rarely lands where the per-gram number suggests.
Most popular pork belly brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Prairie Fresh Pork Belly Skin-On | 518 cal |
| Prairie Fresh Pork Belly Skinless | 518 cal |
| Prairie Fresh Pork Belly Skinless 9/11 | 518 cal |
| Prairie Fresh Pork Belly Skin On 10/12 | 580 cal |
| Seaboard Foods Pork Belly Skins | 621 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork belly FAQs
How many calories are in pork belly?
Three slices of roasted pork belly weigh about 90 g and carry 364 calories. Per 100 g the cooked meat runs 404 calories, with 32.24 g of fat and 26.58 g of protein. Raw belly is denser still at 518 calories per 100 g, because none of the fat has rendered out yet.
How many calories in one slice of pork belly?
One slice is 121 calories at the USDA measure of 30 g, which covers a slice of any size cut from a roasted slab. That works out to 9.7 g of fat and 8.0 g of protein. Cut a slice twice that thick and you are at 242 calories instead.
How much protein is in pork belly?
Three slices give 23.9 g of protein, 48% of the FDA Daily Value of 50 g. Per 100 g, roasted belly holds 26.58 g. The raw record reads only 9.34 g per 100 g, because the fat and water that cook away are still counted in the weight.
Does roasting reduce the calories in pork belly?
Per 100 g, yes: roasted belly is 404 calories against 518 raw, a drop of 114. Fat renders into the pan and the piece loses weight, so the same slab is both lighter and less dense once it leaves the oven. Weigh it cooked rather than raw.
How many calories in 4 oz of raw pork belly?
Four ounces of raw pork belly is 113 g and 585 calories, scaled from the USDA figure of 518 per 100 g. That is our own arithmetic from the 100 g value, not a USDA serving. With the skin left on, the same 4 oz comes to 430 calories.
Is pork belly keto friendly?
Pork belly carries 0 g of carbohydrate per 100 g, raw or cooked, so it clears a ketogenic plan on carbs alone. Three slices bring 29.0 g of fat and 23.9 g of protein for 364 calories. The saturated fat, 10.5 g, is 53% of a day's Daily Value.
How much saturated fat is in a serving of pork belly?
Three slices hold 10.5 g of saturated fat, 53% of the FDA Daily Value of 20 g. A diced cup, 135 g, reaches about 15.8 g, or 79%, by our own arithmetic from the 100 g figure. The Dietary Guidelines suggest keeping saturated fat under 10% of daily calories.
How many calories in crispy pork belly skin?
Pork rinds, the skin fried until it puffs, run 544 calories per 100 g, so a 1 oz bag is 154. Protein is the surprise at 61.3 g per 100 g. Crackling on a roasted belly is not weighed separately by USDA; it sits inside the 404 figure.
Similar foods
- Prime Rib — 340 cal for 3 oz slice
- Torta — 215 cal per serving
- Salami — 102 cal for 3 slices
- Summer Sausage — 203 cal for 4 slices
- Coconut — 283 cal per cup, shredded
- Brie — 95 cal per oz
Count it without the math
Point the camera at the plate and BodyPal counts the slices for you, crackling and all.
