Is Pork Jowl Healthy? A Complete Guide to This Unique Cut

Pork jowl is an uncommon and often misunderstood cut of meat Jowl comes from the fatty area around the pig’s jaw and cheeks This results in an ultra-rich, marbled cut that is similar to bacon.

But is something this fatty actually good for you? Can pork jowl be part of a healthy diet? I took a deeper look at the nutrition, benefits, and potential downsides to find out.

What is Pork Jowl?

Pork jowl is the cut of meat from the pig’s jaw, cheek, and neck area It contains high amounts of fat interlaced within the meat fibers The marbling gives it a soft, velvety texture when cooked.

Other names for pork jowl include:

• Hog jowl
• Guanciale (Italian style)
• Pork cheek

Pork jowl has a higher fat content than even belly cuts like bacon. It can contain over 70% fat, giving it a rich creamy mouthfeel.

Nutrition Profile of Pork Jowl

A 3 ounce serving of pork jowl contains:

• Calories: 340
• Fat: 36g
• Saturated fat: 13g
• Protein: 3g

As you can see, it is very high in fat and low in protein compared to leaner pork cuts. The saturated fat content is also quite high.

However, pork jowl does contain small amounts of vitamins and minerals:

• Zinc: 10% DV
• Vitamin B12: 20% DV
• Selenium: 15% DV

It provides a decent hit of zinc, an essential mineral. And the vitamin B12 is useful, as this is not found in plant foods.

Potential Benefits of Pork Jowl

1. Rich taste and texture

The high fat content gives pork jowl an ultra-rich, meaty flavor. When cooked properly, it can be velvety soft and literally melts in your mouth. The marbling creates moistness and flavor without needing to add extra fat.

This makes it delicious when enjoyed in moderation. The rich taste can also help satisfy cravings for foods like bacon.

2. Versatile cooking applications

Pork jowl has a versatility similar to bacon. It can be:

• Braised or slow roasted then seared for crispiness
• Diced and cooked into beans, soups, or stews
• Cured into guanciale for pasta dishes
• Pan fried into breakfast strips or cubes
• Added to vegetables, pizza, sandwiches, and more

This allows you to work it into many dishes to add flavor.

3. Source of vitamins and minerals

As mentioned earlier, pork jowl contains zinc, selenium, and vitamin B12.

• Zinc supports immune function and cell growth.
• Selenium is an important antioxidant.
• B12 is required for DNA synthesis and red blood cell formation.

While not a significant source, the minerals and B12 can help complement the nutrition from the rest of your diet.

Potential Downsides of Pork Jowl

However, there are some potential negatives to keep in mind with pork jowl:

1. High in saturated fat

The 13 grams of saturated fat in a 3 ounce serving is a substantial amount. The American Heart Association recommends limiting saturated fat to 13 grams per day.

High intakes of saturated fat from meats are associated with increased risk of cardiovascular disease. The saturated fat can raise LDL cholesterol levels.

2. High in calories

With 340 calories in just 3 ounces, pork jowl is very calorie-dense. The calories come almost entirely from fat, with minimal protein or carbs.

It would be easy to overconsume calories if eating large or frequent portions of jowl. This could lead to weight gain over time if not accounted for.

3. Low in nutrients

Despite containing some zinc and B12, pork jowl is still relatively low in nutrients compared to its calorie content.

You would get far more nutrition from the same number of calories of plants or lean meats. The high fat content makes it more of an indulgence food.

4. Increased cancer risk?

Some studies have linked high intake of processed and red meat to increased cancer risk, especially colon cancer. The reasons are still unclear but could be due to heme iron, preservatives like nitrates, or high heat cooking methods.

However, unprocessed pork jowl cooked properly may pose less risk than something like deli meats or bacon. But moderation is still advisable when eating any fatty red meat.

Is Pork Jowl Healthy Overall?

In reasonable amounts, pork jowl can absolutely be part of a healthy diet. It provides rich flavor and satisfaction that can make you feel happy and avoid deprivation.

A few keys to enjoying jowl healthfully include:

• Eat in moderation – 1-2 ounces a few times per month is reasonable for most people. This limits calories, saturated fat, and any potential risks.

• Choose high quality – Pasture-raised, organic jowl from heritage pig breeds is best. This results in a better nutritional profile.

• Cook properly – Braising, roasting, or pan frying are gentler than grilling over high heat, which creates carcinogens.

• Pair with plants – Balance jowl’s saturated fat with plant fats like olive oil and avocados for better fatty acid ratios. Add plenty of veggies, fruits, and whole grains to provide fiber and antioxidants.

As a flavorful, fatty treat in moderation, pork jowl can add enjoyment to your diet without significant downsides for most people. Use portion control and pair it with nourishing plant foods for the healthiest approach.

Pork Jowl vs. Bacon: Which is Healthier?

Since both come from fatty areas of the pig, many people wonder whether pork jowl or bacon is better for you. Here’s a comparison:

• Fat content – Pork jowl contains slightly more fat than bacon (70% vs. 60%).

• Processing methods – Bacon is more heavily processed and smoked than fresh pork jowl.

• Preservatives – Bacon contains sodium nitrite, while jowl does not.

• Carcinogens – Bacon has higher levels of carcinogens from smoke and high heat cooking.

• Nutrients – Fresh jowl may have more B vitamins than bacon, but both are nutritionally similar.

Overall, pork jowl is slightly healthier due to less processing. But both should be eaten in moderation.

Healthy Ways to Eat Pork Jowl

Here are some tips for incorporating pork jowl into your diet:

• Add diced, cooked jowl to vegetable soups or stews. The fat provides flavor and richness.

• Use thin slices in sandwiches or wraps in place of bacon.

• Sear cubes of jowl and mix into baked beans for flavor.

• Cook jowl low and slow until tender, then brown the exterior for crispy bits.

• Add cooked jowl to pizza, salads, omelets, pasta, or fried rice for a flavor boost.

Pork jowl stands out for its ultra-rich texture and flavor. While high in saturated fat and calories, enjoying it occasionally and in moderation can be part of a healthy diet for most people. Balance its richness by pairing jowl with plenty of vegetables, fruits, whole grains, and plant-based fats. Savor the flavor that only comes from this unique cut of meat.