Pork, fresh, variety meats and by-products, tail, raw
FDC 168291oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -9 vs Pork medianPork tail is a fatty, gelatin-rich cut, and its Nutrient Density Score of 28 out of 100 reflects that: a Low band ranking 36th of 60 in Pork, just under the category's median score of 37. Protein is still solid at an excellent 36% DV, but there's little else to point to in a cut that's almost entirely skin, fat and connective tissue.
Raw pork tail is typically braised or slow-cooked for hours to render its fat and soften the skin, used in dishes like stews or barbecue rather than eaten as a quick cut, with an ounce (28 g) as the reference serving here. The honest caveat: it's high in saturated fat at 11.6 g per 100 g, so 72% lean ground pork scores higher for protein density in this category.
See how this score is calculated, build a plate around pork, fresh, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | 19% |
| Total fat | 34 g | 43% |
| Saturated fat | 12 g | 58% |
| Cholesterol | 97 mg | 32% |
| Sodium | 63 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 36% |
| Potassium | 349 mg | 7% |
| Calcium | 18 mg | 1% |
| Iron | 0.99 mg | 6% |
| Magnesium | 8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | 5% |
| Total fat | 9.4 g | 12% |
| Saturated fat | 3.2 g | 16% |
| Cholesterol | 27 mg | 9% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 5 g | 10% |
| Potassium | 98 mg | 2% |
| Calcium | 5 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 2.2 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168291Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, ground, 72% lean / 28% fat, cooked, crumblesDensity 32 vs 28Pork, ground, 72% lean / 28% fat, cooked, pan-broiledDensity 33 vs 28Pork, fresh, spareribs, separable lean and fat, rawDensity 33 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
Pork tail is a fatty, gelatin-rich cut used in slow-cooked dishes rather than quick cooking, since its high connective tissue and fat content need long braising, smoking or simmering to turn tender. It shows up in soul food and Southern cooking (braised or fried after boiling), in Filipino and Chinese dishes simmered in soy-based broths, and in bean or collard green pots where it is added mainly to enrich the broth with flavor and body.
Buy it fresh and refrigerate for only a day or two, or freeze it if not using right away, since raw pork by-products are more perishable than standard cuts. Raw, it runs 378 calories and 33.5 g fat per ounce serving as measured, with 17.8 g of protein, 36% DV, so once cooked down it functions less as a lean protein source and more as a flavor-and-fat contributor to a long-simmered pot of beans or greens.
Frequently asked questions about pork, fresh
How many calories are in pork tail?
Raw pork tail measured at 28 g (one ounce) has 378 calories.
How do you cook pork tail?
It is best slow-cooked: braised, boiled then fried, or simmered in soy-based broths, since its connective tissue needs long cooking to soften.
Is pork tail high in protein?
Yes, it provides 17.8 g of protein per ounce serving, 36% of the Daily Value, alongside a substantial amount of fat.