Pork Shoulder Nutrition Information

Pork shoulder is high protein and several B vitamins.

Pork shoulder cuts commonly found at a meat shop or the butcher section of your supermarket include arm picnic, arm roast, arm steak, blade Boston roast, blade steak, smoked whole picnic, smoked shoulder roll and pork hocks. The pork shoulder arm picnic is essentially the entire shoulder. All of the other shoulder cuts come from the picnic. Pork shoulder nutrition information will vary somewhat among the cuts and, in similar cuts, will depend on whether or not the meat is cured or smoked. According to the U.S. Department of Agriculture research, current nutritional analyses for pork cuts reflect significant decreases in the fat content of meat from livestock pigs since the early 1990s.

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A 100 gram (g) portion of fresh raw pork shoulder, which is a little more than 3 ounces, supplies 186 calories. Sixty percent of these calories come from fat and the other forty percent come from protein. (Meat does not contain carbohydrates.)


Fat & Cholesterol

Pork shoulder is not considered one of the leaner cuts of pork because it is somewhat high in fat and saturated fat. A 100 g portion contains 12 grams total fat, which is 19 percent of the daily value (DV) recommended by the U.S. Food and Drug Administration. The same size portion contains 4 g saturated fat, which is 22 percent of the DV for saturated fat and 62 milligrams (mg) cholesterol, which is 21 percent of the DV for cholesterol. This size serving of pork shoulder also contains more than 5 g monounsaturated fat and 61 mg omega-3 fatty acids, which are both considered healthful fats.



Pork shoulder is an excellent source of animal protein, with 17.4 g or 35 percent of the DV in a 100 g portion of raw, fresh meat. LIke all other types of meat, pork shoulder has a high amino acid score, which means it supplies all the amino acids necessary to form complete, or high-quality, proteins in the body.

Vitamins & Minerals

Pork shoulder is a significant source of the B vitamins thiamin, riboflavin, niacin and B6 and is also a good source of vitamin B12. These vitamins help the body metabolize macronutrients such as fat and carbohydrates for energy. A 100 g portion of raw pork shoulder supplies 0.5 mg or 35 percent of the DV for thiamin, 0.5 mg or 24% of the DV for vitamin B6, 0.4 mg or 21% for riboflavin, 4.2 mg or 21% for niacin and 0.9 micrograms (mcg) or 15% for vitamin B12.


The key minerals supplied by pork shoulder are selenium, zinc and phosphorus. A 100 g portion supplies 26.2 mcg or 37 percent of the DV for selenium, 3.1 mg or 21 percent of the DV for zinc and 190 mg or 19% of the DV for phosphorus. Pork shoulder also contributes small amounts of iron, magnesium and potassium to the diet.


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