Group · Meat
Smoked lardons
Smoked lardons are diced pork belly that has been salted then smoked. The values below are for the raw product, straight from the packet: in the pan, it loses part of its fat, which changes the calculation.
As for nutrition facts, raw: 272 kcal per 100 g, with 22.6 g of fat including 8 g of saturated fat, and 16.7 g of protein. It provides 596 mg of potassium and 4.9 mg of vitamin B3 per 100 g, and contains 2.63 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 272 kcal |
| Kilojoules | 1130 kJ |
| Protein | 16,7 g |
| Carbohydrate | 0,4 g |
| Fat | 22,6 g |
| Fibre | 0,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B10,38 mg35 %
- Vitamin B34,9 mg31 %
- Potassium596 mg30 %
- Omega-6 LA2,38 g24 %
- Vitamin B60,25 mg18 %
- Phosphorus122 mg17 %
- Vitamin B120,42 µg17 %
- Zinc1,2 mg12 %
See the other 12 nutrients
- Vitamin B921,1 µg11 %
- Vitamin D0,48 µg10 %
- Omega-3 ALA0,19 g10 %
- Vitamin B20,11 mg8 %
- Iodine11,1 µg7 %
- Vitamin B50,44 mg7 %
- Magnesium23,8 mg6 %
- Iron0,6 mg4 %
- Calcium18,2 mg2 %
- DHA0 g1 %
- Vitamin C0,9 mg1 %
- Vitamin A1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Raw or cooked, the figures are not the same. Cooked lardons show 324 kcal and 3.8 g of salt: cooking evaporates the water and concentrates everything. The 272 kcal here are for the product before cooking.
Use 30 g, not 100 g. They are a seasoning: 30 g in a quiche or a salad for four provides 82 kcal and 0.79 g of salt, spread across the whole dish.
Fry them dry and discard the fat. They release a lot of it: a pan with no added fat, followed by a pass over kitchen paper, removes a real share of the fat.
2.63 g of salt: never add salt to a dish with lardons. Not to the cooking water, not to the sauce. See salt.
They count towards the processed meat guideline. 150 g a week, all products combined. Used as a seasoning, that leaves plenty of room.