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

Pork shoulder has 23.3 g of protein and 292 calories per 100 g, while pork belly has 9.3 g of protein and 518 calories. Pork shoulder is higher in protein and lower in calories.

Pork shoulder and pork belly are two popular cuts of pork, each with distinct nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Pork Shoulder and Pork Belly?

Pork shoulder is a cut of meat from the shoulder of the pig, known for its rich flavor and tenderness when cooked. It is often used in slow-cooked dishes. Pork belly is a fatty cut of meat from the belly of the pig, characterized by its layers of fat and meat. It is commonly used in dishes like bacon and braised pork.

Pork Shoulder vs Pork Belly: Nutrition Side by Side

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

Nutrient (per 100 g)	Pork shoulder (roasted)	Pork belly
Calories	292 kcal	518 kcal
Protein	23.3 g	9.3 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	21.4 g	53.0 g
Fiber	0 g	0 g
Sodium	68 mg	32 mg

Which Is Better, Pork Shoulder or Pork Belly?

For weight loss: Pork shoulder has 292 calories per 100 g, while pork belly has 518 calories. Choosing pork shoulder may be more suitable for weight loss.

For muscle and protein: Pork shoulder contains 23.3 g of protein per 100 g, compared to 9.3 g in pork belly. Pork shoulder is a better option for protein intake.

For low-carb or low-sugar: Both pork shoulder and pork belly contain 0 g of carbs and 0 g of sugar. They are equally suitable for low-carb or low-sugar diets.

How to Track Pork shoulder and Pork belly Accurately

It's easy to misjudge portion sizes and macros when cooking or serving pork dishes. 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, not medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pork shoulder has 23.3 g of protein per 100 g, while pork belly has 9.3 g. Therefore, pork shoulder has more protein.

Which has fewer calories?

Pork shoulder has 292 calories per 100 g, while pork belly has 518 calories. Thus, pork shoulder has fewer calories.

What is the fat content of pork belly?

Pork belly contains 53.0 g of fat per 100 g, which is significantly higher than pork shoulder's 21.4 g.

How much sodium is in pork shoulder?

Pork shoulder contains 68 mg of sodium per 100 g.

Is there any sugar in pork belly?

Pork belly contains 0 g of sugar per 100 g.

What are the carbs in pork shoulder?

Pork shoulder contains 0 g of carbs per 100 g.

Key Takeaways

• Pork shoulder: 292 calories per 100 g.
• Pork belly: 518 calories per 100 g.
• Pork shoulder: 23.3 g of protein per 100 g.
• Pork belly: 9.3 g of protein per 100 g.
• Both cuts contain 0 g of carbs and sugar per 100 g.