Pork Belly vs Pork Loin: Calories and Nutrition Compared (2026)

Pork loin is higher in protein at 27.3 g compared to pork belly's 9.3 g. Pork belly has more calories at 518, while pork loin has 242 calories.

Pork belly and pork loin are both cuts of pork, but they have distinct nutritional profiles. This comparison will highlight their differences in calories, protein, and fat content.

What Is the Difference Between Pork Belly and Pork Loin?

Pork belly is a fatty cut of meat from the belly of the pig, known for its rich flavor and tenderness. It is often used in dishes that require slow cooking. Pork loin is a leaner cut from the back of the pig, recognized for its mild flavor and versatility in cooking. It is commonly used for roasting or grilling.

Pork Belly vs Pork Loin: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of pork belly and pork loin.

Nutrient (per 100 g)	Pork belly	Pork loin (cooked)
Calories	518 kcal	242 kcal
Protein	9.3 g	27.3 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	53.0 g	13.9 g
Fiber	0 g	0 g
Sodium	32 mg	62 mg

Which Is Better, Pork Belly or Pork Loin?

For weight loss: Pork loin is lower in calories at 242 calories compared to pork belly's 518 calories, making it a better choice for weight loss.

For muscle and protein: Pork loin provides more protein at 27.3 g, while pork belly contains only 9.3 g of protein, making pork loin preferable for muscle building.

For low-carb or low-sugar: Both pork belly and pork loin contain 0 g of carbohydrates and 0 g of sugar, making them suitable options for low-carb or low-sugar diets.

How to Track Pork belly and Pork loin Accurately

It's easy to misjudge portion sizes and macros when cooking with fatty cuts like pork belly. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pork loin has more protein at 27.3 g compared to pork belly's 9.3 g.

Which has fewer calories?

Pork loin has fewer calories at 242 compared to pork belly's 518 calories.

What is the fat content of pork belly?

Pork belly contains 53.0 g of fat per 100 g.

What is the sodium content in pork loin?

Pork loin has 62 mg of sodium per 100 g.

How much sugar is in pork belly?

Pork belly contains 0 g of sugar per 100 g.

What is the carbohydrate content of pork loin?

Pork loin contains 0 g of carbohydrates per 100 g.

Key Takeaways

• Pork belly has 518 calories per 100 g.
• Pork loin has 242 calories per 100 g.
• Pork belly contains 9.3 g of protein.
• Pork loin contains 27.3 g of protein.
• Both cuts have 0 g of carbohydrates and sugar.
• Pork belly has 53.0 g of fat, while pork loin has 13.9 g.