How many calories are in pork shoulder?
Pork shoulder (3 oz, 85 g) has 248 calories. 100 g has 292 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 250.
Nutrition database · Pork
Pork Shoulder Nutrition Facts
Pork shoulder (3 oz, 85 g) has 248 calories, 19.8 g protein, 0 g carbohydrate and 18.2 g fat, according to USDA FoodData Central. 100 g has 292 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Pork Shoulder Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 oz (85 g)
At a glance
- Calories
- 248
- Protein
- 19.8 g · 40%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 18.2 g · 23%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 58 mg · 3%
Opens the free label generator with this amount of pork shoulder already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 248 | 292 | |
| Total fat | 18.2 g | 23% | 21.4 g |
| Saturated fat | 6.7 g | 33% | 7.86 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 8 g | 9.47 g | |
| Polyunsaturated fat | 1.7 g | 2.05 g | |
| Cholesterol | 77 mg | 26% | 90 mg |
| Sodium | 58 mg | 3% | 68 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 19.8 g | 23.3 g | |
| Vitamins | |||
| Vitamin D | 1.3 mcg | 6% | 1.5 mcg |
| Vitamin A | 1.7 mcg | 0% | 2 mcg |
| Vitamin C | 0.43 mg | 0% | 0.5 mg |
| Vitamin E | 0.16 mg | 1% | 0.19 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.49 mg | 41% | 0.58 mg |
| Riboflavin (B2) | 0.28 mg | 22% | 0.33 mg |
| Niacin (B3) | 3.4 mg | 21% | 3.99 mg |
| Vitamin B6 | 0.24 mg | 14% | 0.29 mg |
| Folate (DFE) | 4.3 mcg | 1% | 5 mcg |
| Vitamin B12 | 0.68 mcg | 28% | 0.8 mcg |
| Choline | 68 mg | 12% | 80 mg |
| Minerals | |||
| Calcium | 20 mg | 2% | 24 mg |
| Iron | 1.1 mg | 6% | 1.32 mg |
| Potassium | 280 mg | 6% | 329 mg |
| Magnesium | 15 mg | 4% | 18 mg |
| Phosphorus | 180 mg | 14% | 212 mg |
| Zinc | 3.2 mg | 29% | 3.71 mg |
| Copper | 0.1 mg | 11% | 0.11 mg |
| Manganese | <0.1 mg | 1% | 0.02 mg |
| Selenium | 28 mcg | 52% | 33.4 mcg |
| Other | |||
| Water | 46.6 g | 54.8 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Pork Shoulder nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, diced | 135 g | 394 | 0 g | 31.4 g | 28.9 g | 0 g | 0 g |
| 3 oz | 85 g | 248 | 0 g | 19.8 g | 18.2 g | 0 g | 0 g |
| 100 g | 100 g | 292 | 0 g | 23.3 g | 21.4 g | 0 g | 0 g |
How much selenium is in pork shoulder?
Pork shoulder (3 oz, 85 g) has 28 mcg of selenium, 52% of the Daily Value. 100 g has 33.4 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much thiamin is in pork shoulder?
Pork shoulder (3 oz, 85 g) has 0.49 mg of thiamin, 41% of the Daily Value. 100 g has 0.58 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Pork Shoulder nutrition per 100 grams
100 g of pork shoulder has 292 calories, 23.3 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 21.4 g fat.
Where the calories in pork shoulder come from
About 0% of the calories in pork shoulder come from carbohydrate, 67% from fat and 33% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Pork Shoulder nutrition label for Canada, the EU and the UK
The same serving of pork shoulder, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 oz (85g) / pour 3 oz (85g)
Calories
250
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 18 g | 24 % |
| Saturated / Saturés | 7 g + Trans 0 g | 33 % |
| Cholesterol / Cholestérol | 77 mg | 26 % |
| Sodium | 60 mg | 3 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 20 g | |
| Vitamin D / Vitamine D | 1 mcg | 6 % |
| Calcium | 20 mg | 2 % |
| Iron / Fer | 1 mg | 6 % |
| Potassium | 280 mg | 8 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1222 kJ / 292 kcal |
| Fat | 21 g |
| of which saturates | 7.9 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 23 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 1222 kJ 292 kcal |
1038 kJ 248 kcal |
12% |
| Fat | 21g | 18g | 26% |
| of which saturates | 7.9g | 6.7g | 33% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 23g | 20g | 40% |
| Salt | 0.17g | 0.14g | 2.4% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about pork shoulder
How many calories are in pork shoulder?
Pork shoulder (3 oz, 85 g) has 248 calories. 100 g has 292 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 250.
How many calories are in 100 g of pork shoulder?
100 g of pork shoulder has 292 calories, 23.3 g protein, 0 g carbohydrate and 21.4 g fat.
How much protein is in pork shoulder?
Pork shoulder (3 oz, 85 g) has 19.8 g protein, 40% of the 50 g Daily Value. 100 g has 23.3 g.
How many calories are in pork shoulder, raw vs cooked?
100 g of pork shoulder has 236 calories raw and 292 calories cooked. Cooking drives out water, so the same weight holds more calories. Weigh it in the same state as the values you use.
What is a serving of pork shoulder?
This page defaults to 3 oz (85 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for pork shoulder.
Can I use pork shoulder in a Nutrition Facts label calculation?
Yes. Open the generator with pork shoulder added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Pork Shoulder compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Pork ShoulderPork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | 292 | 23.3 g | 21.4 g | 0 g |
| Raw Pork ShoulderPork, fresh, shoulder, whole, separable lean and fat, raw | 236 | 17.2 g | 18 g | 0 g |
Related foods
Often compared or used with pork shoulder
- Baby Back Ribs248 cal per 3 oz
- Pork Butt229 cal per 3 oz
- Ground Pork252 cal per 3 oz
- Country Style Ribs232 cal per 3 oz
- Pork Leg232 cal per 3 oz
More in Pork
Tools and guides for labeling pork shoulder
If you make and sell a product that contains pork shoulder, these free tools cover the next steps.
- Nutrition Facts label generatorAdd pork shoulder and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare pork shoulder with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 167844: "Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with pork shoulder
Add pork shoulder and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.