Salo (cured pork fat): calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 slice (30 g). It has about 241 kcal, 0.8 g protein, 26.4 g fat and 0 g carbohydrate. Per 100 g that is 802 kcal: 2.5 g protein, 88 g fat, 0 g carbohydrate.
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| Nutrition | per 100 g | 1 slice (30 g) |
|---|---|---|
| Calories | 802 kcal | 241 kcal |
| Protein | 2.5 g | 0.8 g |
| Fat | 88 g | 26.4 g |
| Carbohydrate | 0 g | 0 g |
Likely range for this portion: 195-290 kcal.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoEstas son estimaciones generales generadas a partir de fórmulas publicadas, no una prescripción médica. No han sido revisadas por un médico ni por un dietista titulado.
Leer el aviso completo
Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.
Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.
Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.
Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generado: September 2026
Salo is a symbol of Ukrainian cuisine: salted or smoked pork fat. It is the most caloric of the traditional snacks.
About this dish: Salo (cured pork fat)
Salo is part of Ukrainian food rather than just a snack: it is salted with garlic and pepper, smoked, fried into cracklings and sliced thin onto dark bread. There are as many curing recipes as there are cooks: some salt it dry, some in brine, some add paprika or caraway. It keeps well, which long made it a handy store of energy for winter and hard physical work.
The calories are simple: it is almost pure fat. 100 g of salo is over 800 kcal, but it is usually eaten in pieces of 20-30 g, which is about 160-240 kcal, plus a slice of rye bread at around 55. The problem is not the salo itself but that it is eaten in passing, with borscht or a drink, and one piece easily becomes three. It has very little protein and no carbohydrate at all.
If you want to keep salo in your diet, stick to one or two thin slices and serve them with vegetables such as cucumber, radish or herbs. In many dishes it can be replaced by lean ham or baked chicken, and halushky or varenyky can take fewer cracklings than you are used to. The aim is not to give up the tradition but to know how many pieces you have eaten.
Where the numbers come from
This is a variable dish whose recipes differ a lot. The values are typical figures from Ukrainian composition tables and recipe databases, rounded, so real calories can differ by 20% or more.
Salted pork fat, with or without rind; cuts vary. Values are close to composition tables. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±20%, which for this portion means 195 to 290 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
It is almost pure fat, so 100 g is over 800 kcal. A 20-30 g serving with bread and garlic can fit a diet as long as you count it.
Extras that change the portion
Ingredients
pork back fat, salt, garlic, spices
How it fits in a day
A 241 kcal portion is about 12% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 1% from protein, 0% from carbohydrate and 99% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 802 kcal by the weight of the cooked dish in grams and divide by 100. For example, 50 g is about 401 kcal.
Calorie questions
How many calories are in 100 g of Salo (cured pork fat)?
About 802 kcal per 100 g: 2.5 g protein, 88 g fat and 0 g carbohydrate. It is a typical estimate for a dish whose recipes vary a lot; your kitchen may differ by ±20%.
How many calories are in one portion of Salo (cured pork fat)?
A typical portion (1 slice, 30 g) has about 241 kcal, or 195 to 290 kcal once recipe differences are allowed for.
How much protein does it have?
About 0.8 g of protein per portion, which is 1% of the dish's calories. Per 100 g it is 2.5 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 12% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
It is almost pure fat, so 100 g is over 800 kcal.
How do I count calories if my portion is different?
Multiply 802 kcal by the cooked weight in grams and divide by 100. For example 50 g gives about 401 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.