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High-fat, high-protein cut rich in B vitamins and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Roasted pork belly (85 g) has 440 calories. That works out to 518 calories per 100 g. It contains 0 g of carbs, 7.9 g of protein, 45.1 g of fat and 0 g of fiber. Its 0.4 mg of B1 covers 30% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 85 g
440
KCAL / 85G
Carbs
0g
· 0% DV
Protein
7.9g
· 16% DV
Fat
45.1g
· 58% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 7% · Fat 93%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 440 kcal | |
| Total fat | 45.1 g | 58% |
| Saturated fat | 16.24 g | 81% |
| Trans fat | 0.17 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.9 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 440 kcal |
| 1 slice (thin) | 25 g | 130 kcal |
| 1 ounce (small) | 28 g | 145 kcal |
| 1 slice (thick) | 40 g | 207 kcal |
| 1 piece (small) | 45 g | 233 kcal |
| 100 g | 100 g | 518 kcal |
| 1 serving (medium) | 120 g | 622 kcal |
| 1 piece (large) | 140 g | 725 kcal |
| 1 serving (large) | 180 g | 932 kcal |
Calculated from 518 calories per 100 g.
Roasted pork belly is made from the fatty, layered meat cut from a pig’s underside. It is cooked as a joint or in portions, often with the skin left on so it can crisp.
For crispy skin on roasted pork belly, dry the skin thoroughly before cooking and salt it evenly. Moisture under the skin or covering the meat after cooking can leave the crackling soft.
The skin on roasted pork belly is usually chewy when it has retained moisture or has not browned enough. Pat it dry before roasting, and let the cooked meat rest uncovered so trapped steam does not soften it.
Roasted pork belly is fresh belly meat cooked by roasting, while bacon is typically cured and sometimes smoked belly. Bacon is therefore usually saltier and has a cured flavor that roasted pork belly does not.
Yes, roasting pork belly with the skin on gives you the option of making crackling, while the fat beneath it helps keep the meat rich. Dry the skin well before cooking for a crisper result.
Salt, black pepper, garlic, fennel, and rosemary all work well with roasted pork belly. Keep wet marinades off the skin if you want it to crisp, and season the meat underneath instead.
Reheat roasted pork belly uncovered in an oven or air fryer to help the skin crisp again. A microwave warms it quickly but tends to make the crackling soft and chewy.
Store roasted pork belly in a covered container in the refrigerator and eat it within three to four days. Refrigerate it within two hours of cooking, and discard it if it smells or looks spoiled.
Yes, roasted pork belly freezes well when wrapped airtight after cooling. Freeze it in portions for easier use, then thaw it in the refrigerator; expect the skin to lose some crispness after freezing.
Serve roasted pork belly with a sharp, acidic side such as slaw, pickled vegetables, or apple sauce to balance its richness. Roasted potatoes or a simple green vegetable make it a more complete meal.
Vitamins
B1
0.36mg · 30% DV
B12
0.6µg · 25% DV
B3
2.3mg · 14% DV
Biotin
3.4µg · 11% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
83mg · 12% DV
Zinc
1.11mg · 10% DV
Copper
0.04mg · 4% DV
Potassium ⭐
145mg · 4% DV
Sodium
49mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 440 calories in 1 piece (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Roasted pork belly is made from the fatty, layered cut from a pig’s underside, cooked until the meat is tender and the surface is browned or crisp. It appears in many food traditions, with seasonings and cooking methods varying by region. It is often served in slices as a roast or as part of a larger meal; in some cuisines, smaller pieces are also used in rice dishes or sandwiches.
The texture combines crisp edges with soft meat, and the flavour is rich and savoury. Pork belly is high in fat and protein, with no carbohydrates. Its richness makes it satisfying in modest portions; pair it with sharp, fresh vegetables or a tangy sauce to balance the meal.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
16.24g
MONOUNSATURATED
20.83g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.