Pork Shoulder (Boneless, Lean, Raw): Nutritional Profile and Insights
Pork shoulder, a versatile and flavorful cut, is a lean, boneless option that is rich in protein and essential nutrients. It is ideal for a variety of dishes, from slow-cooked stews to grilled specialties. Below, we break down the nutritional content and benefits of this ingredient:
Nutritional Information (Per 100g of Raw Pork Shoulder)
| Nutrient | Amount | % Daily Value (Approx.) |
|---|---|---|
| Energy (kcal) | 127.0 | – |
| Protein (g) | 22.54 | High in quality protein |
| Total Fat (g) | 3.4 | – |
| – Saturated Fat (g) | 1.074 | – |
| Carbohydrates (g) | 0.0 | Naturally carb-free |
| – Fiber (g) | 0.0 | – |
| – Sugars (g)** | 0.0 | – |
| Calcium (mg) | 7.0 | Supports bone health |
| Iron (mg) | 0.89 | Essential for red blood cells |
| Magnesium (mg) | 26.0 | Promotes muscle function |
| Phosphorus (mg) | 229.0 | Supports bone and teeth health |
| Potassium (mg) | 378.0 | Helps regulate blood pressure |
| Sodium (mg) | 54.0 | Naturally low in sodium |
| Zinc (mg) | 1.95 | Boosts immune function |
| Copper (mcg) | 76.0 | Supports energy production |
| Manganese (mg) | 0.014 | – |
| Selenium (mcg) | 25.8 | Powerful antioxidant |
| Vitamin C (mg) | 0.0 | – |
| Thiamin (mg) | 0.645 | Essential for energy metabolism |
| Riboflavin (mg) | 0.465 | Promotes healthy skin and eyes |
| Niacin (mg) | 9.602 | Supports cardiovascular health |
| Vitamin B6 (mg) | 0.722 | Essential for brain health |
| Folate (mcg) | 0.0 | – |
| Vitamin B12 (mcg) | 0.87 | Boosts nerve function |
| Vitamin A (mcg) | 0.0 | – |
| Vitamin E (mg) | 0.08 | Minor antioxidant activity |
| Vitamin D (mcg) | 0.0 | – |
Nutritional Highlights
- Lean Protein Source: With over 22g of protein per 100g, pork shoulder provides essential amino acids crucial for muscle repair and overall health.
- Low in Fat: Containing just 3.4g of fat per serving, including minimal saturated fat, it is a heart-conscious choice.
- Rich in Micronutrients: This cut is packed with vital minerals like phosphorus, potassium, and selenium, which contribute to overall wellness.
Dietary and Allergen Information
- Allergen-Free: Pork shoulder is free from common allergens like gluten, dairy, nuts, and soy, making it suitable for most diets.
- Keto & Paleo Friendly: Naturally low in carbohydrates, it fits perfectly into ketogenic and paleo diets.
- Low Sodium: With only 54mg of sodium, itβs an excellent choice for those monitoring their salt intake.
Cooking Tips and Uses
Pork shoulder is a versatile ingredient, ideal for slow roasting, braising, grilling, or even slicing into lean stir-fry strips. Pair it with robust herbs like rosemary or thyme, or marinate in citrus juices for added tenderness and flavor.
Whether you’re preparing a hearty stew or a simple grilled dish, pork shoulder’s nutritional value and adaptability make it a standout option for healthy and delicious meals.
