Food guide

Pork Shoulder

Braising cuts from the shoulder, lean only: collagen-rich meat that shreds after slow cooking.

Meat & PoultryProtein-Rich

Pork Shoulder, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pork shoulder for fair comparison. Typical serving: 100 g braised, lean — 194 kcal per 100 g serving.

Nutrition information for Pork Shoulder
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	194 kcal	194 kcal	100 kcal
Protein	26.8 g	26.8 g	13.8 g
Carbohydrate	0 g	0 g	0 g
Fat	8.9 g	8.9 g	4.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pork shoulder, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pork Shoulder
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	2 µg	2 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	1.1 µg	1.1 µg	6%
Vitamin E	0.29 mg	0.29 mg	2%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.46 mg	0.46 mg	38%
Riboflavin	0.34 mg	0.34 mg	26%
Niacin	5.5 mg	5.5 mg	34%
Vitamin B6	0.36 mg	0.36 mg	21%
Folate	5 µg	5 µg	1%
Vitamin B12	0.76 µg	0.76 µg	32%
Pantothenic acid	1.3 mg	1.3 mg	26%
Choline	111 mg	111 mg	20%
Minerals
Calcium	16 mg	16 mg	1%
Iron	0.97 mg	0.97 mg	5%
Magnesium	23 mg	23 mg	5%
Phosphorus	254 mg	254 mg	20%
Potassium	382 mg	382 mg	8%
Sodium	100 mg	100 mg	4%
Zinc	3.4 mg	3.4 mg	31%
Selenium	31.2 µg	31.2 µg	57%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.023 mg	0.023 mg	1%

Source: USDA FoodData Central — Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pork shoulder?

A concentrated protein food for the calories it costs.
Braising cuts from the shoulder, lean only: collagen-rich meat that shreds after slow cooking.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Cumin, Chili, Cabbage.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.