Quick Answer
Pig feet are a fatty cut of pork that are relatively high in calories. A 3 ounce serving of cooked pig feet contains about 230 calories.
Calorie Content of Pig Feet
The calorie content of pig feet can vary depending on the specific cut and cooking method. Here is the calorie breakdown for 3 ounces (about 85 grams) of cooked pig feet:
| Calories | 230 |
|---|---|
| Fat | 18g |
| Protein | 15g |
| Carbs | 0g |
As you can see, a 3 ounce serving of cooked pig feet is relatively high in calories, with 230 calories in just a small serving. The high calorie count is mainly due to the high fat content, with 18 grams of fat per 3 ounce serving.
Pig feet are considered a fatty cut of pork because they contain high amounts of skin, fat, and connective tissue. These parts are rich in fat, which is why pig feet are much higher in calories than leaner cuts of pork that contain more muscle meat.
Calories in Raw Pig Feet
Raw pig feet are also high in calories before they are cooked. According to the USDA, here are the nutrition facts for 3 ounces (about 85 grams) of raw pig feet:
| Calories | 201 |
|---|---|
| Fat | 16g |
| Protein | 13g |
| Carbs | 0g |
Raw pig feet contain 201 calories in a 3 ounce serving. They are also high in fat at 16 grams due to the high skin and fat content. The protein decreases slightly when pig feet are raw versus cooked.
So both raw and cooked pig feet are high in calories and fat compared to leaner cuts of pork. Cooking pig feet reduces some of the water content, concentrating the calories and protein.
Calories in Pig Feet Compared to Other Cuts of Pork
To give some perspective, here is how the calorie content of pig feet compares to other cuts of cooked pork (based on 3 ounce servings):
| Cut of Pork | Calories |
|---|---|
| Pig feet | 230 calories |
| Pork loin | 139 calories |
| Pork chop | 153 calories |
| Pork tenderloin | 139 calories |
| Pork shoulder | 179 calories |
As you can see, pig feet are significantly higher in calories than leaner cuts of pork like loin and tenderloin. This is directly related to the higher fat content of pig feet.
Cuts like pork chops and shoulder are moderately high in calories as they contain a bit more fat than extremely lean cuts. But pig feet are the highest in calories by far compared to all other standard cuts of pork.
High Calories and Fat
The main reason pig feet are so high in calories is their extremely high fat content.
With 18 grams of fat in just a 3 ounce serving, pig feet get a majority of their calories from fat. In comparison, an equally sized serving of pork loin only contains about 4 grams of fat.
The fat in pig feet comes from the skin, subcutaneous fat, and connective tissues. These are all parts that are rich in fat, but low in lean protein.
So the high fat and low protein makeup leads to pig feet being classified as a high calorie, fatty cut of pork. Those looking to reduce fat and calories should avoid pig feet compared to leaner options like pork loin or chops.
Calories in a Whole Pig Foot
Now that we’ve looked at calories per ounce, how many calories does an entire pig foot contain?
This can vary based on the size of the foot. But on average, one whole pig foot weighs about 1 pound (450g) when cooked.
Based on our calories per ounce information earlier, if we multiply the 230 calories per 3 ounces by around 4 servings per foot, we get approximately:
Calories in a whole pig foot: 920 calories
However, this is just an estimate since pig feet can vary in size. Smaller pig feet may contain 700-800 calories, while larger feet could have 1100 calories or more.
Regardless of the exact size, a whole pig foot is very high in calories since a single serving is already 230 calories. Eating an entire foot would supply nearly half the average person’s calories for the entire day in just one food.
High Fat in Whole Pig Feet
In addition to calories, the fat adds up very quickly when eating an entire pig foot.
Based on about 18 grams of fat per 3 ounces, a 1 pound pig foot would contain around 72 grams of total fat.
That is more fat than the recommended daily value of 65g for the average adult diet. And it’s all coming from a single food rather than balanced sources throughout the day.
So be mindful of both calories and saturated fat if eating a whole pig foot. Stick to smaller servings to keep your diet balanced.
Nutritional Benefits of Pig Feet
While high in calories and fat, pig feet do provide some nutritional benefits:
Protein
Despite being lower in protein than lean cuts of pork, pig feet are a decent source of protein. Each 3 ounces of cooked pig feet contains about 15 grams of protein.
This protein helps support muscle growth and development, while also keeping you feeling fuller for longer after eating.
Collagen
Pig feet are particularly high in collagen, which accounts for up to 25% of the protein in the feet. Collagen is the main structural protein found in skin and connective tissues.
Collagen contains important amino acids like glycine and proline. Consuming collagen may provide benefits for skin, joint, and gut health, though more research is needed.
Chondroitin and Glucosamine
In addition to collagen, pig feet contain other bioactive compounds like chondroitin and glucosamine. These compounds are often sold as joint health supplements.
Some research suggests chondroitin and glucosamine from animal tissues may support cartilage health and reduce arthritis symptoms. The high collagen and connective tissue content of pig feet makes them a natural source of these compounds.
Vitamins and Minerals
Pig feet also contain a variety of vitamins and minerals:
| Vitamin B12 | 18% DV |
|---|---|
| Selenium | 18% DV |
| Phosphorus | 15% DV |
| Zinc | 14% DV |
| Iron | 10% DV |
Pig feet provide sizable amounts of B12, selenium, phosphorus, zinc, and iron in each serving. These vitamins and minerals support many functions in the body like DNA production, thyroid health, bone health, immunity, and oxygen transport.
So while high in fat and calories, pig feet do provide some beneficial nutrients as part of a balanced diet.
Cooking Methods for Pig Feet
Pig feet need extended cooking times to become tender enough to eat. Here are some common cooking methods:
Boiling
Boiling pig feet allows the collagen to break down into gelatin, becoming soft and jiggly. Feet are typically boiled for 2-3 hours until the meat falls easily off the bones. The resulting broth takes on the flavor of the pork and gelatin.
Stewing
Pig feet can be stewed in a flavorful liquid like barbecue sauce, salsa, tomato sauce, wine, vinegar, or broth. Stewing for 1-2 hours tenderizes the meat. Stewed pig feet absorb the flavors of the braising liquid.
Roasting
Roasting in the oven uncovered for several hours at 300°F renders fat from the skin, crisping it up. The feet become tender and caramelized. Roasting brings out the savory, meaty flavors.
Frying
Frying pig feet creates a crispy texture on the outside. The feet are sometimes brined first to increase tenderness, then breaded and fried until the skin is crispy. Frying intensifies the pork flavors.
These wet-cooking methods all result in tender, fall-off-the-bone pig feet that are then ready to eat.
Popular Dishes and Cuisines Using Pig Feet
Pig feet are used in various cuisines around the world. Here are some popular dishes featuring pig feet:
Souse
A pickled pig feet dish popular in the Caribbean. The feet are boiled then chilled in a vinegar brine with lime, onions, and peppers.
Pig Foot Souse
A soul food dish made by boiling pig feet until tender, then slicing and serving in a vinegar, onion, and pepper sauce.
Jok Bal
A Korean stew made with pig feet, vegetables like potatoes and carrots, tofu, and a spicy broth.
Kha Muu
A Thai stew that combines pig feet with ginger, shallots, cilantro, lime, and roasted rice powder for thickening.
Codillo Asado
Latin American roasted pig feet flavored with cumin, garlic, citrus, and chiles.
Patsás
A Greek pork and pig feet stew containing onion, vinegar, pepper, bay leaves, and nutmeg.
Pig feet are also used in many dim sum dishes, pho, barbecue, and Cajun and soul food recipes. They provide rich collagen and pork flavors.
Where to Buy Pig Feet
You can find pig feet for sale at:
Butcher Shops or Meat Markets
Many local butcher shops and specialty meat markets carry pig feet. They allow you to inspect quality and buy smaller quantities.
Asian Markets
Asian food markets frequently stock pig feet, along with other “odd bits” like chicken feet, tendons, and ears. The feet are popular in many Asian cuisines.
Latin Markets
Latin grocery stores often sell pig feet to supply Latin, Caribbean, and Hispanic dishes that use them like codillo and patas de puerco.
Online
Various online butchers and specialty meat sellers offer frozen pig feet for delivery if you can’t find them locally. Check regulations to ensure delivery is allowed in your location.
Look for fresh feet that feel firm with some springiness when raw. Avoid any with an off smell or slimy appearance.
Storing Pig Feet
Keep fresh pig feet refrigerated and use within 3-4 days. To extend shelf life, freeze unused feet for 2-3 months in airtight packaging.
Once cooked, store pig feet for 3-4 days refrigerated in cooking liquids to prevent drying out. Reheat to at least 165°F before eating for food safety.
Health Risks of Pig Feet
While providing some nutritional benefits, pig feet do come with some health warnings:
High in Fat and Calories
As discussed earlier, pig feet are very high in fat and calories compared to leaner cuts of pork. Regularly consuming them may contribute to weight gain and obesity.
High in Sodium
Preserving methods like curing, pickling, and stewing in soy sauce result in very high sodium levels. This can exacerbate heart disease, kidney problems, and high blood pressure.
Gelatin May Cause Issues for Some
The high gelatin content of pig feet may cause digestive issues in some people who don’t tolerate large amounts of connective tissue well. It also isn’t suitable for certain diets like paleo and Whole30.
Food Safety Concerns
Raw pig feet can harbor pathogens like Salmonella. Ensure they are fully cooked to an internal temperature of at least 165°F. Also watch for spoilage in raw feet.
Not for Special Diets
Due to being high in calories, fat, and sodium, pig feet don’t fit well into diets like keto, low-sodium, vegan/vegetarian, or low-fat diets.
So those with health conditions like heart disease, diabetes, or high blood pressure should avoid overconsuming pig feet. Healthier options include lean proteins, veggies, whole grains, and plant fats.
Conclusion
Pig feet are a high-calorie, high-fat cut of pork that are relatively low in lean meat. A 3 ounce serving contains about 230 calories and 18 grams of fat. This is due to pig feet consisting mostly of skin, fat, and collagen-rich connective tissue.
Compared to lean cuts of pork, pig feet contain at least double the calories and over 4 times the fat content. An entire pig foot can supply almost 1000 calories, most of which comes from fat.
However, pig feet do provide some nutritional benefits like protein, collagen, vitamins, and minerals. Still, they may not be suitable for all diets and should be consumed in moderation due to their high calorie and sodium content.
Look for pig feet at specialty meat markets, butcher shops, and Asian grocery stores. They require extended cooking methods like boiling, stewing, and roasting to become tender. Pig feet are used in various global cuisines to provide their signature rich, gelatinous textures.
