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[N]extrient

Pork Fresh Shoulder Whole (Cooked, Roasted)

SR Legacy·Comprehensive Reference Data

Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted

Pork Products

A 100g serving covers 61% of the daily recommended Selenium, making Pork Fresh Shoulder Whole (Cooked, Roasted) one of the more concentrated dietary sources of this nutrient. Both protein (23.3g) and fat (21.4g) are substantial, making Pork Fresh Shoulder Whole (Cooked, Roasted) a calorie-efficient source of both macronutrients. Pork Fresh Shoulder Whole (Cooked, Roasted) packs 292 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 68mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Pork Fresh Shoulder Whole (Cooked, Roasted) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories292KCAL
Protein23.3G
Fat21.4G
Carbs0G
Fiber0G

Calorie Distribution

286kcal
  • Protein33%23.3 g
  • Fat67%21.4 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

Water54.8G
Energy292KCAL
Protein23.3G
Total lipid (fat)21.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol90.0MG
Vitamin C, total ascorbic acid0.50MG
Thiamin0.58MG
Riboflavin0.33MG
Niacin4.0MG
Vitamin B-60.29MG
Folate, total5.0UG
Vitamin B-120.80UG
Vitamin A, RAE2.0UG
Vitamin E (alpha-tocopherol)0.19MG
Vitamin D (D2 + D3)1.5UG
Vitamin K (phylloquinone)0UG
Calcium, Ca24.0MG
Iron, Fe1.3MG
Magnesium, Mg18.0MG
Phosphorus, P212MG
Potassium, K329MG
Sodium, Na68.0MG
Zinc, Zn3.7MG
Copper, Cu0.11MG
Manganese, Mn0.02MG
Selenium, Se33.4UG
Energy1222kJ
Ash1.1G
Pantothenic acid0.60MG
Folic acid0UG
Folate, food5.0UG
Folate, DFE5.0UG
Choline, total80.0MG
Betaine3.1MG
Vitamin B-12, added0UG
Retinol2.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU8.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units61.0IU
Vitamin D3 (cholecalciferol)1.5UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated7.9G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.01G
SFA 12:00.01G
SFA 14:00.27G
SFA 16:04.8G
SFA 18:02.6G
Fatty acids, total monounsaturated9.5G
MUFA 16:10.58G
MUFA 18:18.6G
MUFA 20:10.19G
MUFA 22:10G
Fatty acids, total polyunsaturated2.0G
PUFA 18:21.8G
PUFA 18:30.07G
PUFA 18:40G
PUFA 20:40.07G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.28G
Threonine1.0G
Isoleucine1.1G
Leucine1.8G
Lysine2.1G
Methionine0.59G
Cystine0.29G
Phenylalanine0.92G
Tyrosine0.78G
Valine1.2G
Arginine1.5G
Histidine0.88G
Alanine1.4G
Aspartic acid2.1G
Glutamic acid3.5G
Glycine1.3G
Proline1.1G
Serine0.96G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)24819.8g18.2g0g
cup, diced (135g)39431.4g28.9g0g

Scaled from Pork Fresh Shoulder Whole (Cooked, Roasted)'s per-100g values using USDA portion data.

More in Pork Products

Pork Fresh Variety Meats and By-products Kidneys (Cooked, Braised)

151 kcal25.4g protein

Pork Fresh Variety Meats and By-products Stomach Simmered (Cooked)

157 kcal21.4g protein

Pork Fresh Loin Center Loin (chops) Boneless (Cooked, Pan-broiled)

162 kcal30g protein

Pork Fresh Loin Center Loin (chops) Boneless (Cooked, Pan-broiled)

229 kcal26.7g protein

Pork Cured Separable Fat (from Ham and Arm Picnic) (Roasted)

591 kcal7.6g protein

Pork Fresh Separable Fat (Cooked)

626 kcal7.1g protein

Nutritionally Similar Foods

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

Beef Rib Small End (ribs 10-12) Trimmed to 1/8" Fat Choice (Cooked, Broiled)

304 kcal24.53g protein

Beef Rib Small End (ribs 10-12) Trimmed to 1/8" Fat Select (Raw)

246 kcal19.56g protein

Lamb Loin Trimmed to 1/4" Fat Choice (Cooked, Broiled)

316 kcal25.17g protein

Beef Tenderloin Steak Trimmed to 1/8" Fat All Grades (Raw)

247 kcal19.61g protein

Beef Tenderloin Steak Trimmed to 1/8" Fat Choice (Raw)

246 kcal19.82g protein

Pork Fresh Backribs (Cooked, Roasted)

292 kcal23.01g protein

Nutrient Highlights

  • Pork Fresh Shoulder Whole (Cooked, Roasted) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Pork Fresh Shoulder Whole (Cooked, Roasted) is a excellent source of Zinc (34% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Pork Fresh Shoulder Whole (Cooked, Roasted) is naturally low in sodium at 68mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pork Fresh Shoulder Whole (Cooked, Roasted) fits well in high-protein, low-carb eating patterns with 23.3g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Pork Fresh Shoulder Whole (Cooked, Roasted) provides 33mcg 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 4% (#330 of 8,262)
  • Protein: top 18% (#1,487 of 8,262)
  • Zinc: top 18% (#1,487 of 8,262)

Explore by Nutrient

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

Nutrition Facts

Serving Size 100g

Calories292
% Daily Value*
Total Fat 21.4G27%
Cholesterol 90.0MG30%
Sodium 68.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 23.3G47%
Vitamin D 1.5UG8%
Calcium 24.0MG2%
Iron 1.3MG7%
Potassium 329MG7%

* 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: 167844.

View on USDA FoodData Central →