Pork shoulder (cooked, roasted, lean only) nutrition facts
Per 1 cup, diced · 135 g
of a 2,000 cal day
- Protein34g45% of calories
- Carbs0g0% of calories
- Fat18g55% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Pork shoulder (cooked, roasted, lean only) (1 cup, diced, 135 g) has 311 calories, with 34 g of protein, 0 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (68% DV), thiamine (71% DV) and riboflavin (b2) (38% DV). Keep an eye on saturated fat and cholesterol, which provide 32% and 41% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Thiamine71%
- Riboflavin (B2)38%
- Niacin36%
- Vitamin B633%
- Vitamin B1248%
Good source of
10–19% of the daily value
- Pantothenic acid18%
- Potassium10%
- Copper19%
Watch
20%+ of the daily value
- Saturated fat32%
- Cholesterol41%
Vitamins & minerals
Amounts for 1 cup, diced (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 1 mg | 71% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 7 μg | 2% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 2 mg | 25% |
| Potassium | 467 mg | 10% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 298 mg | 43% |
| Zinc | 6 mg | 51% |
| Copper | 0.2 mg | 19% |
| Manganese | 0 mg | 2% |
| Selenium | 50 μg | 92% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Pork shoulder (cooked, roasted, lean and fat)292
- Member's Mark Pork Carnitas Lightly Seasoned Seared Pork282
- Pork shoulder (raw, lean and fat)236
- Pork shoulder (cooked, roasted, lean only)230
- President's Choice Seasoned Pork Shoulder Blade Carnitas230
- Pork shoulder (raw, lean only)148
- Fresh From Aldi Boneless Pork Shoulder, BBQ Flavored134
Similar foods
67 calPork shoulder (raw, lean and fat)1 oz−243 cal
150 calFresh From Aldi Boneless Pork Shoulder, BBQ Flavored4 oz−160 cal- 83 calPork shoulder (cooked, roasted, lean and fat)1 oz−227 cal
42 calPork shoulder (raw, lean only)1 oz−268 cal- 240 calMember's Mark Pork Carnitas Lightly Seasoned Seared Pork3 oz−70 cal
- 230 calPresident's Choice Seasoned Pork Shoulder Blade Carnitas100 g−80 cal
Burning 311 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Pork shoulder (cooked, roasted, lean only)?
One serving of Pork shoulder (cooked, roasted, lean only) (1 cup, diced) has 311 calories, which works out to 230 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Pork shoulder (cooked, roasted, lean only) high in protein?
Yes. It has 34 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).
Is Pork shoulder (cooked, roasted, lean only) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Pork shoulder (cooked, roasted, lean only)?
101 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pork shoulder (cooked, roasted, lean only)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
