Pork Belly (Raw)vsPork Loin (Raw)
Pork Belly (Raw) has 518 calories and 9.3g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pork Belly (Raw) vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 79% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g protein — fat and protein slow digestion while fiber adds bulk.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
Pork Loin (Raw) edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Pork Belly (Raw)
High in saturated fat with 19.3g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 72mg per 100g.
Calorie-dense at 518 kcal per 100g, so portion size matters.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pork Belly | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 518kcal26% | 109kcal5% | +409kcal |
| Protein | 9.3g19% | 21g42% | <0.1g |
| Total Fat | 53g68% | 2.2g3% | +51g |
| Saturated Fat | 19g97% | 0.70g3% | +19g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 72mg24% | 65mg22% | +7.0mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 0.30mg0% | 0mg0% | +0.30mg |
| Vitamin D | — | 0.20mcg1% | — |
| Vitamin E | 0.39mg3% | 0.22mg1% | +0.17mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.13mg8% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.84mcg35% | 0.51mcg21% | +0.33mcg |
| Folate | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Thiamin (B1) | 0.40mg33% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.24mg19% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 4.7mg29% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 32mg1% | 53mg2% | <0.1mg |
| Calcium | 5.0mg0% | 5.0mg0% | — |
| Iron | 0.52mg3% | 0.98mg5% | <0.1mg |
| Potassium | 185mg4% | 399mg8% | <0.1mg |
| Phosphorus | 108mg9% | 247mg20% | <0.1mg |
| Magnesium | 4.0mg1% | 27mg6% | <0.1mg |
| Zinc | 1.0mg9% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg6% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 8.0mcg15% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 375% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) provides more protein with 21g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Pork Loin (Raw) is the leaner option with 2.17g of total fat per 100g compared to 53g. Pork Loin (Raw) has less saturated fat (0.698g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pork Belly (Raw): 3mcg vs 0mcg), Vitamin C (Pork Belly (Raw): 0.3mg vs 0mg), Folate (Pork Belly (Raw): 1mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Magnesium (Pork Loin (Raw): 27mg vs 4mg), Selenium (Pork Loin (Raw): 30.8mcg vs 8mcg), Manganese (Pork Loin (Raw): 0.015mg vs 0.006mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Pork Belly (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Pork Belly (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 518 kcal.
- Is Pork Belly (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Pork Belly (Raw) has 518 calories and 9.34g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pork Belly (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 53g.