Pork Tummy: Nourishment, Benefits, and Downsides

Pork tummy is a well known meat dish in world delicacies. You can uncover pork belly all more than the entire world in distinct cultures — from guo bao (pork tummy bao buns) to flæskesteg (Danish pork roast) and Lechon kawali (Filipino deep-fried pork tummy).

Its loaded flavor and flexibility make pork tummy a common option at home and in several places to eat.

As its identify suggests, pork stomach is a fatty piece of meat. This may make you speculate no matter whether it is healthful and whether or not it offers any nutritional gains.

This short article explores all you want to know about pork stomach, which includes its nourishment, benefits, and prospective downsides.

Pork stomach is a boneless slash of meat that will come from the underside of a hog’s stomach.

Once the butcher has eradicated the spareribs and loin from the pig, the tender pork stomach may perhaps be remaining over. This might explain its decreased selling price at your neighborhood meat marketplace.

Due to the fact pork stomach has a higher excess fat content, it is finest when organized in any of the following ways:

  • gradual-roasting
  • oven-roasting
  • braising
  • stewing
  • deep-frying
  • grilling
  • smoking cigarettes
  • pan-searing

If you want the most tender pork belly, you may choose for a sluggish, moist cooking method these kinds of as braising or stewing.

These cooking techniques distinguish pork tummy from bacon, which is pork stomach with its pores and skin removed that has been remedied, salted, and smoked. Cooks typically pan-fry bacon or prepare dinner it in the oven.


Pork belly is a boneless, fatty lower that will come from the underside of a hog’s belly. You can cook it in a assortment of methods, these types of as gradual-roasting, braising, stewing, or grilling.

A 4-ounce (113-gram) serving of pork belly supplies (1):

  • Energy: 585
  • Protein: 11 grams
  • Full extra fat: 60 grams
  • Saturated unwanted fat: 22 grams
  • Sodium: 36.2 mg
  • Thiamine (B1): 37.3% of the Each day Benefit (DV)
  • Riboflavin (B2): 21% of the DV
  • Niacin (B3): 33% of the DV
  • Pantothenic acid (B5): 5.8% of the DV
  • Vitamin B6: 8.6% of the DV
  • Vitamin B12: 39.5% of the DV
  • Vitamin E: 3% of the DV
  • Iron: 3.3% of the DV
  • Zinc: 10.5% of the DV
  • Copper: 6.6% of the DV

Due to the fact pork tummy is made up mostly of unwanted fat, this serving size packs up to 585 calories, 60 grams of overall fat, and 22 grams of saturated body fat (1).

Having said that, it is also an fantastic resource of B nutritional vitamins, as effectively as a source of other significant vitamins and minerals such as vitamin E, zinc, iron, and copper (1).

Additionally, pork belly is incredibly minimal in sodium, delivering only 36.2 mg for each serving. Some recipes may perhaps strengthen the sodium material, so take take note of how you put together your pork belly (1).


However pork tummy is high in calories and unwanted fat, it delivers B vitamins, zinc, and other nutrition.

In contrast with other pork cuts, pork tummy is better in extra fat and decrease in protein.

Here’s a comparison of pork belly and two other pork cuts of the identical serving measurement (4 ounces or 113 grams) (1, 2, 3):

These cuts include comparable quantities of the same nutrition, this kind of as B natural vitamins, iron, and zinc (2, 3).


As opposed with the very same serving dimension of other pork cuts, pork tummy is bigger in energy and excess fat but lessen in protein.

There are lots of culinary benefits to pork stomach.


Pork stomach is effectively identified for its succulent, abundant taste.

You can deepen the wealthy, savory style of pork stomach by gradual-cooking it so that the fats renders and breaks down.

Contemplating pork belly’s strong fatty style, you may possibly want to provide your dish with light-weight, fresh ingredients these as cucumber, lettuce, citrus, herbs, and pickled onions.


Pork belly’s flexibility can make it a well-known ingredient in dishes from several cultures.

You can come across it in sandwiches, stuffed buns, stews, hot pot, ramen, tacos, tamales, and several additional dishes. It’s also served by alone either roasted, barbecued, or deep-fried.

Moreover, numerous dishes use crispy pork tummy as a garnish.

Cost effectiveness

If you’re browsing for a delightful nonetheless economical minimize of meat, pork tummy is a fantastic choice. It’s more cost-effective than other pork cuts this kind of as tenderloin and loin.


You could obtain that pork stomach is a ideal dinner selection owing to its flexibility, prosperous flavor, and minimal price.

Though there are some notable rewards of pork belly, there are also a several downsides.

Substantial in energy

Due to the fact pork belly is made up of so a lot fats, it is high in energy. It has about 585 energy for each 4 ounces (113 grams) (1).

Hence, it may possibly not be a good selection for individuals trying to reduce bodyweight or reduce calorie intake.

Having said that, if you delight in pork belly on unusual events, it is unlikely to influence any body weight loss aims you may possibly have.

Superior in saturated fats

Compared with other cuts of pork, pork belly has additional saturated extra fat.

Even though saturated body fat can be component of a healthful eating plan, a South Korean analyze on pork stomach consumption indicates decreasing your whole calories from saturated extra fat. That’s for the reason that it may be joined to quite a few health disorders, together with heart condition (4).

A 4-ounce (113-gram) serving of pork belly has 22 grams of saturated unwanted fat, or nearly 10% of calories from saturated excess fat based on a 2,000-calorie diet program (1).

For that reason, you may perhaps come to a decision to consume pork tummy only on specific situations or to take in scaled-down portions.

Low in protein

Pork belly is reduce in protein than other cuts of pork.

For example, pork loin is made up of an extraordinary 24 grams of protein per 4-ounce (113-gram) serving. Pork stomach contains only 10 grams for the same serving size (1, 2).

If you’re hunting to maximize your protein consumption, opt for other pork cuts, such as pork loin, pork tenderloin, ribs, or ham.


Pork stomach is superior in calories, total extra fat, and saturated fat but decrease in protein than other pork cuts. Thus, it may perhaps not be the most effective lower of pork if you are observing your weight or searching to lower your fat consumption.

Pork stomach is acknowledged for its succulent flavor, versatility, and minimal price — all of which assistance make it a staple ingredient in numerous planet cuisines.

Nonetheless, in comparison with other cuts of pork, pork belly has much more energy, full excess fat, and saturated fat. In addition, it incorporates about fifty percent as a great deal protein as other pork cuts.

If you delight in having pork belly, it may possibly be very best to keep part sizes modest and to take in it on exclusive occasions.