How Many Calories in a Pork Pie

Pork pies are a traditional British snack known for their rich, savoury filling and crisp, buttery pastry. Often eaten cold at picnics or with a ploughman's lunch, they’re made from seasoned pork encased in hot water crust pastry. Despite their popularity, pork pies are high in fat and calories, and portion size makes a big difference to your daily intake.

Calories by Size and Type

A standard individual pork pie weighing around 140 grams contains approximately 500 to 550 calories. The calorie content varies depending on the brand, size, and exact filling-to-pastry ratio. A mini pork pie typically weighs about 60 to 70 grams and contains around 250 to 280 calories. Larger, family-sized pork pies can top 1,000 calories if eaten in one sitting.

Supermarket brands and butchers may offer low-fat or reduced-size options, but even these tend to be energy-dense due to the high fat content in both the pastry and the meat.

Nutritional Breakdown

Pork pies are high in fat, especially saturated fat, which comes from both the pork and the pastry. A regular pork pie can contain 30 to 35 grams of fat, with around 10 to 12 grams being saturated. Protein content is typically around 15 to 18 grams per 140g pie, thanks to the pork filling. Carbohydrates are moderate, around 30 to 35 grams, mostly from the pastry, and sugar content is minimal.

They also tend to be very high in salt, often supplying over a third of your daily sodium intake in just one pie. There’s very little fibre, and the vitamin and mineral profile is limited unless the product is fortified.

Where It Sits on the Glycaemic Index

While pork pies are not high in sugar, the refined flour pastry has a moderate glycaemic index. This means they can still contribute to a rise in blood sugar especially when paired with other high-carb foods. The fat content helps slow digestion slightly, but they’re not ideal for those managing blood glucose levels.

Are Pork Pies a Healthy Option?

Pork pies are not considered a healthy snack or meal due to their high saturated fat and salt content. They are calorie-dense, low in nutrients, and made from processed meat, which is something health experts recommend limiting. Eating pork pies occasionally isn’t likely to harm your health, but having them regularly can contribute to weight gain, elevated cholesterol, and increased heart disease risk.

If you're aiming to eat healthier, it’s best to view pork pies as an indulgence rather than a dietary staple.

Healthier Alternatives

If you're after a savoury snack or lunch option with fewer calories and more nutritional value, consider lean meat sandwiches on wholemeal bread, boiled eggs, cold roast chicken, or vegetable-based pasties. These alternatives provide protein without the same level of saturated fat or salt.

Some brands now offer lighter pork pies made with leaner cuts of meat or lower-fat pastry, which can reduce the calorie count by 100 to 150 calories per serving.

Summary

A standard pork pie contains around 500 to 550 calories, with mini versions averaging 250 to 280 calories. High in fat, salt, and refined carbs, pork pies are best enjoyed occasionally rather than frequently. If you’re watching your calorie intake or aiming for a heart-healthy diet, there are far better alternatives to reach for.