Domestic Pig (Piglet, Pork) · Sus scrofa domestica
Pork, fresh, shoulder, whole, separable lean only, raw
Nutrition facts per 100 g · edible portion
Animal Foods369 forms & preparations
Dietary labels are inferred automatically from Pork, fresh, shoulder, whole, separable lean only, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 39/100
How many beneficial nutrients Pork, fresh, shoulder, whole, separable lean only, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Pork, fresh, shoulder, whole, separable lean only, raw come from — the split across carbs, fat & protein.
45% from fat
-
Carbs 0%0.0 g per serving
-
Fat 45%7.1 g per serving
-
Protein 55%19.6 g per serving
What Pork, fresh, shoulder, whole, separable lean only, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 7.1 g | |
| Saturated Fat | 2.5 g | |
| Monounsaturated Fat | 3.2 g | — |
| Polyunsaturated Fat | 0.8 g | — |
| Omega-3 Fatty Acids | 30.0 mg | — |
| Omega-6 Fatty Acids | 620.0 mg | — |
| Capric Acid | 10.0 mg | — |
| Lauric Acid | 10.0 mg | — |
| Myristic Acid | 90.0 mg | — |
| Palmitic Acid | 1,570.0 mg | — |
| Stearic Acid | 770.0 mg | — |
| Palmitoleic Acid | 230.0 mg | — |
| Oleic Acid | 2,930.0 mg | — |
| Gadoleic Acid | 50.0 mg | — |
| Linoleic Acid | 620.0 mg | — |
| Arachidonic Acid | 90.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 19.6 g | |
| Histidine | 781.0 mg | — |
| Isoleucine | 915.0 mg | — |
| Leucine | 1,568.0 mg | — |
| Lysine | 1,758.0 mg | — |
| Methionine | 518.0 mg | — |
| Phenylalanine | 780.0 mg | — |
| Threonine | 893.0 mg | — |
| Tryptophan | 248.0 mg | — |
| Valine | 1,060.0 mg | — |
| Alanine | 1,139.0 mg | — |
| Arginine | 1,215.0 mg | — |
| Aspartic Acid | 1,813.0 mg | — |
| Cystine | 249.0 mg | — |
| Glutamic Acid | 3,060.0 mg | — |
| Glycine | 928.0 mg | — |
| Proline | 785.0 mg | — |
| Serine | 807.0 mg | — |
| Tyrosine | 681.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 0.8 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.9 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.3 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 0.8 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 14.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 21.0 mg | |
| Phosphorus | 202.0 mg | |
| Potassium | 341.0 mg | |
| Sodium | 76.0 mg | |
| Zinc | 3.1 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.0 mg | |
| Selenium | 29.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 67.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.0 g | — |
About Pork, fresh, shoulder, whole, separable lean only, raw
Pork shoulder — sold variously as Boston butt or picnic shoulder — comes from the front upper leg and shoulder of the pig. It is a well-marbled, hard-working cut shot through with connective tissue, which is exactly what makes it the king of slow-cooked pork: pulled pork, carnitas, ragu and Sunday roasts.
Measured as lean meat only, pork shoulder is about 148 calories per 100 grams raw, with good protein, thiamin, niacin, B6, B12, zinc and selenium. In practice it is usually cooked with much of its fat on, which keeps it moist and pushes the calories higher.
The cut's collagen needs hours of low, gentle heat to melt into tenderness; roasted, braised or smoked until it pulls apart with a fork, it is forgiving and richly flavored. Cooked fast, the same meat would be tough.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Pork, fresh, shoulder, whole, separable lean only, raw?
There are 148 calories in 100 g of Pork, fresh, shoulder, whole, separable lean only, raw, or about 42 calories in 1 oz (28 g).
How much protein is in Pork, fresh, shoulder, whole, separable lean only, raw?
Pork, fresh, shoulder, whole, separable lean only, raw contains 19.6 g of protein per 100 g.
How many carbs are in Pork, fresh, shoulder, whole, separable lean only, raw?
Pork, fresh, shoulder, whole, separable lean only, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Pork, fresh, shoulder, whole, separable lean only, raw?
Pork, fresh, shoulder, whole, separable lean only, raw provides 7.1 g of total fat per 100 g.
What is Pork, fresh, shoulder, whole, separable lean only, raw a good source of?
Pork, fresh, shoulder, whole, separable lean only, raw is an excellent source of Thiamin (B1) (74% DV), Selenium (54% DV), Protein (39% DV), Vitamin B12 (35% DV), Zinc (29% DV) and Niacin (B3) (27% DV) and a good source of Pantothenic Acid (B5), Phosphorus and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
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