Nutritional Value Of Pork Shoulder

Nutritional Value of Pork Shoulder

Dec 2, 2009 | By Lisa T

While high in fat, pork shoulder is an excellent source of many vitamins and minerals. Nutritional values below are for 3 oz. of roasted pork shoulder. All dietary reference intakes are for adults between the ages of 18 and 50. DRI percentages would differ for athletes on high calorie diets.

Calories

One 3 oz. serving of pork shoulder provides 248 calories. None of these calories come from carbohydrate, as there are 0 g of carbohydrate in pork shoulder. Pork shoulder also contains no fiber.

Fat

Pork shoulder contains 18.2 g of fat in each 3 oz. serving. This is comprised of 6.7 g of saturated fat, 8 g of monounsaturated fat, and 1.7 g of polyunsaturated fat. The dietary reference intake (DRI) of fat for adults is 20 to 35 g.

Cholesterol

One 3 oz. serving of pork shoulder supplies 76 mg of cholesterol. The DRI for cholesterol is 300 mg per day.

Protein

One 3 oz. portion of pork shoulder contains 19.8 g of protein. It contains all 10 essential amino acids that must be obtained through the diet, as well as 8 other amino acids. It is especially high in the amino acid glutamic acid, an excitatory neurotransmitter in the brain.

Minerals

Three oz. of pork shoulder contains over 50 percent of the DRI of selenium, which helps defend the body against oxidative stress and regulates the thyroid hormones. Three oz. also supplies over 25 percent of the DRI of both phosphorus and zinc. Pork shoulder also contains copper and potassium, with 3 oz. supplying over 10 percent of the DRI for both of these minerals. Iron is present in pork shoulder as well, with 14 percent of the DRI for men and 6 percent of the DRI for women being supplied by 3 oz.

Vitamins

Like many meats, pork shoulder is rich in B vitamins. One 3 oz. portion supplies 45 percent of the DRI of thiamin, 28 percent of vitamin B12, 22 percent of riboflavin, 21 percent of niacin, 19 percent of vitamin B6 and 10 percent or more of pantothenic acid and choline. While pork shoulder provides very little vitamin A and no vitamin K or C, it does provide 26 percent of the DRI of vitamin D for adults under 50.