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[N]extrient

Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised)

SR Legacy·Comprehensive Reference Data

Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised

Pork Products

A 100g serving covers 82% of the daily recommended Selenium, making Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (26.6g), fat (13.2g), and carbohydrates (0g) per 100g. Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) packs 233 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 60mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories233KCAL
Protein26.6G
Fat13.2G
Carbs0G
Fiber0G

Calorie Distribution

225kcal
  • Protein47%26.6 g
  • Fat53%13.2 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water58.0G
Energy233KCAL
Protein26.6G
Total lipid (fat)13.2G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol100MG
Vitamin C, total ascorbic acid0MG
Thiamin0.53MG
Riboflavin0.39MG
Niacin3.9MG
Vitamin B-60.47MG
Folate, total0UG
Vitamin B-120.90UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.11MG
Vitamin D (D2 + D3)1.1UG
Vitamin K (phylloquinone)0UG
Calcium, Ca25.0MG
Iron, Fe1.9MG
Magnesium, Mg24.0MG
Phosphorus, P217MG
Potassium, K318MG
Sodium, Na60.0MG
Zinc, Zn5.2MG
Copper, Cu0.14MG
Manganese, Mn0.01MG
Selenium, Se45.0UG
Energy973kJ
Ash0.85G
Pantothenic acid1.4MG
Folic acid0UG
Folate, food0UG
Folate, DFE0UG
Choline, total109MG
Betaine3.5MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units45.0IU
Vitamin D3 (cholecalciferol)1.1UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated5.0G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.17G
SFA 15:00.002G
SFA 16:03.1G
SFA 17:00.04G
SFA 18:01.7G
SFA 20:00.02G
SFA 22:00G
Fatty acids, total monounsaturated6.2G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.33G
MUFA 17:10G
MUFA 18:15.8G
MUFA 18:1 c5.7G
MUFA 20:10.10G
MUFA 22:10G
Fatty acids, total polyunsaturated1.4G
PUFA 18:21.2G
PUFA 18:2 n-6 c,c1.2G
PUFA 18:30.05G
PUFA 18:3 n-3 c,c,c (ALA)0.05G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.05G
PUFA 20:30.007G
PUFA 20:40.09G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.10G
Fatty acids, total trans-monoenoic0.06G
TFA 18:1 t0.06G
TFA 18:2 t,t0.04G
Fatty acids, total trans-polyenoic0.04G
Tryptophan0.28G
Threonine1.2G
Isoleucine1.3G
Leucine2.3G
Lysine2.5G
Methionine0.73G
Cystine0.31G
Phenylalanine1.1G
Tyrosine1.0G
Valine1.4G
Arginine1.8G
Histidine1.1G
Alanine1.6G
Aspartic acid2.6G
Glutamic acid4.2G
Glycine1.2G
Proline1.1G
Serine1.1G
Hydroxyproline0.07G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)19822.6g11.2g0g
steak (249g)58066.2g32.9g0g

Scaled from Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised)'s per-100g values using USDA portion data.

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Pork Fresh Shoulder Arm Picnic (Cooked, Braised)

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Pork Cured Ham Boneless Low Sodium Extra Lean (approximately 5% Fat) (Roasted)

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Pork Cured Ham with Natural Juices Spiral Slice Boneless Unheated

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Veal Variety Meats and By-products Pancreas (Cooked, Braised)

256 kcal29.1g protein

Beef Bottom Sirloin Tri-tip Roast Trimmed to 0" Fat Choice (Cooked, Roasted)

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Pork Fresh Shoulder Blade Boston (steaks) (Cooked, Broiled)

227 kcal26.74g protein

Lamb Rib Trimmed to 1/4" Fat Choice (Cooked, Roasted)

232 kcal26.16g protein

Beef Top Sirloin Steak Trimmed to 1/8" Fat Select (Cooked, Broiled)

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Nutrient Highlights

  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) is a excellent source of Protein (53% DV) — see top foods ranked by Protein
  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) is a excellent source of Zinc (47% DV) — see top foods ranked by Zinc
  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) is a good source of Iron (10% DV) — see top foods ranked by Iron

Dietary Considerations

  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) is naturally low in sodium at 60mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) fits well in high-protein, low-carb eating patterns with 26.6g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Shoulder (boston Butt) Blade (steaks) (Cooked, Braised) provides 45mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 5% (#413 of 8,262)
  • Zinc: top 9% (#744 of 8,262)
  • Protein: top 11% (#909 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories233
% Daily Value*
Total Fat 13.2G17%
Cholesterol 100MG33%
Sodium 60.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 26.6G53%
Vitamin D 1.1UG6%
Calcium 25.0MG2%
Iron 1.9MG10%
Potassium 318MG7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168261.

View on USDA FoodData Central →