Group · Meat
Pig’s trotters
Pig’s trotters are one of the great classics of traditional French cooking. Rich in collagen and gelatine, they have a melt-in-the-mouth texture that is highly prized in slow-cooked, breaded or grilled recipes. At around 137 kcal per 100 g, they provide 11.6 g of protein, 10 g of fat and almost no carbohydrate (0.01 g). Sold raw, part-cooked or in jelly, trotters appear in many rustic preparations, from the breaded trotter of Sainte-Menehould to terrines. This particular charcuterie has a place in a varied diet, as long as it stays an occasional food, both for its flavour and for its animal protein content.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 137 kcal |
| Kilojoules | 569 kJ |
| Protein | 11,6 g |
| Carbohydrate | 0,1 g |
| Fat | 10 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Phosphorus87 mg12 %
- Vitamin B120,21 µg8 %
- Vitamin D0,4 µg8 %
- Omega-6 LA0,64 g6 %
- Vitamin B50,26 mg4 %
- Calcium32 mg4 %
- Copper0,04 mg4 %
- Magnesium11 mg3 %
See the other 12 nutrients
- Iron0,31 mg2 %
- Zinc0,2 mg2 %
- Vitamin E0,21 mg2 %
- Omega-3 ALA0,03 g1 %
- Vitamin A11 µg1 %
- Vitamin B30,22 mg1 %
- Manganese0,02 mg1 %
- Vitamin B20,02 mg1 %
- Potassium13 mg1 %
- Vitamin B10,01 mg1 %
- Vitamin B60,01 mg1 %
- Vitamin B91 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Pig’s trotters need long, gentle cooking to reveal their tenderness. Allow several hours of simmering in a fragrant stock (bay leaf, thyme, onion, cloves) to soften the collagen and obtain that characteristic jelly. Once cooked, they can be eaten breaded and grilled, in a terrine, in a stew or as part of a pot-au-feu. A sensible portion of 100 to 120 g is plenty for a meal, served with green vegetables or pulses for a complete, filling dish.
In terms of nutrition facts, pig’s trotters stand out for a good protein content (11.6 g/100 g) and a notable amount of collagen and gelatine. Their fat (10 g) is moderate for a charcuterie product, and the near-total absence of carbohydrate gives them a glycaemic index of zero. However, they can be salty depending on how they are prepared: watch your salt intake if you are making a stock. The slow cooking of the trotter helps make rich broths, a subject to explore further in our article on the benefits of bone broth.
If you want to vary your sources of meat, explore the other options in the meat family. For leaner cuts, protein enthusiasts often prefer roast pork or cuts such as roast pork shoulder, which are more versatile for everyday meals.
Tips for active people: pig’s trotters provide animal protein that is useful for muscle building and recovery, but their high fat and gelatine content makes them less practical than a lean meat as a post-workout snack. Keep them for a convivial meal instead, and top up your protein intake with more digestible sources. To optimise your recovery, read our advice on nutrition for fitness.
Weight control: at 137 kcal per 100 g, pig’s trotters remain reasonable, but breadcrumbs, frying or fatty sauces quickly push up the calorie density. Choose cooking methods with no added fat, limit how often you eat them and measure your portions. Keep cooked trotters in the fridge for 2 to 3 days, or freeze them in their jelly. Eaten in moderation and well accompanied, they can fit into a balanced and enjoyable diet.