The Macronutrient Breakdown of 100g Pork Shoulder
Pork shoulder, also known as pork butt or Boston butt, is a popular cut of meat prized for its rich flavor and suitability for slow-cooking methods like roasting and braising. Because it is a well-marbled cut, its macronutrient profile can be quite different from leaner pork cuts. A standard 100-gram serving of cooked pork shoulder that includes both separable lean and fat provides the following macronutrients:
- Calories: 292 kcal
- Protein: 23 grams
- Fat: 21 grams
- Carbohydrates: 0 grams
This breakdown highlights that pork shoulder is primarily a source of protein and fat, with zero carbohydrates. This makes it an excellent choice for diets that require low carb intake, such as the ketogenic or paleo diet. However, it is crucial to remember that this macro information represents a specific preparation and cut. The ratio of lean meat to fat can dramatically change the final numbers.
How Cooking and Trimming Affect Macros
Cooking methods and whether the fat is trimmed play a significant role in the macronutrient content of pork shoulder. As pork cooks, some of the fat and moisture render out, concentrating the remaining nutrients. Trimming visible fat before cooking is one of the most effective ways to lower the fat and calorie content.
- For untrimmed, cooked pork shoulder: The figures above (292 kcal, 21g fat) are a good reference. The higher fat content is what contributes to the cut's tender, juicy texture when slow-cooked.
- For trimmed, cooked lean pork shoulder: The numbers change substantially. A 100g serving of cooked pork shoulder with only the separable lean meat can drop to approximately 230 calories and 14 grams of fat, while the protein content slightly increases to around 25 grams.
- For raw pork shoulder: A 100g raw cut (lean and fat) has approximately 236 calories, 17g of protein, and 18g of fat. The higher moisture content and lower protein density before cooking account for these differences.
A Closer Look at Fats and Protein
The fat in pork shoulder is a mix of saturated, monounsaturated, and polyunsaturated fats. While the cut has a notable saturated fat component (around 8g per 100g cooked), it also contains a significant amount of monounsaturated fat (around 9g per 100g), which is often associated with heart-healthy benefits.
As a complete protein source, the protein in pork shoulder contains all nine essential amino acids needed for muscle maintenance and recovery. This makes it a valuable food for athletes and those focused on building or maintaining muscle mass. Furthermore, the presence of beta-alanine helps produce carnosine, a compound that supports improved muscle function and performance.
Key Nutrients and Vitamins in Pork Shoulder
Beyond its core macros, pork shoulder is a nutrient-dense meat, supplying the body with several essential vitamins and minerals. The specific amounts can vary, but generally, a 100g serving provides a range of micronutrients:
- B Vitamins: It is particularly rich in Thiamine (B1), Niacin (B3), and Vitamin B12, which are crucial for energy production, brain function, and forming red blood cells.
- Minerals: It is a good source of important minerals such as zinc, selenium, phosphorus, and iron. Selenium, for instance, acts as a powerful antioxidant, protecting cells from damage.
Pork Shoulder vs. Other Pork Cuts: A Macro Comparison
To put pork shoulder's macros into context, consider how it compares to other popular cuts. This comparison table uses data for cooked, average versions of each cut.
| Nutrient | Pork Shoulder (Lean & Fat, 100g) | Pork Loin (Lean, 100g) | Pork Belly (100g) |
|---|---|---|---|
| Calories | 292 kcal | ~230 kcal | ~518 kcal |
| Protein | 23g | ~27g | ~9g |
| Fat | 21g | ~13g | ~53g |
| Carbs | 0g | 0g | 0g |
This table illustrates that while pork shoulder is higher in fat and calories than a lean cut like pork loin, it is far less fatty than pork belly. The protein content of a lean pork loin is slightly higher per 100g due to the lower fat ratio.
Nutritional Benefits of Including Pork Shoulder in Your Diet
Adding pork shoulder to a balanced diet offers several health benefits:
- Supports Muscle Growth and Maintenance: The high-quality protein provides the necessary amino acids for building and repairing muscle tissue.
- Boosts Energy Levels: Rich in B vitamins like Thiamine and Niacin, it aids in energy production and helps reduce feelings of fatigue.
- Enhances Cognitive Function: The Vitamin B12 content supports healthy brain function and the nervous system.
- Supports Immune Health: The presence of zinc and other vitamins helps support a robust immune system.
- Provides Essential Minerals: It's a source of important minerals like iron for healthy blood cells and phosphorus for strong bones.
Conclusion
In summary, 100g of pork shoulder is a high-protein, zero-carb food rich in essential vitamins and minerals. Its macronutrient profile, typically around 292 calories, 23g protein, and 21g fat, is variable depending on preparation. By understanding the impact of cooking methods and fat trimming, you can effectively manage its nutritional contribution to your meals. Whether slow-roasted for tender pulled pork or incorporated into stews, pork shoulder offers a flavorful and versatile option for many dietary preferences.
To learn more about the nutritional properties of pork in general, including its role in supporting muscle and energy, you can consult reliable sources like WebMD. For example, check out this article on pork's health benefits.
