Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw contains 169 kcal per 100 g. A typical serving of 1 steak (393 g) provides about 664 kcal.
Roughly 59% of its calories come from fat, with 41% from protein and 0.4% from carbohydrates (estimated with general energy factors).
That is close to the median for pork products on FoodFactly (180 kcal per 100 g).
100 g provides 48% of the Daily Value for selenium, 40% of the Daily Value for Vitamin B12 and 40% of the Daily Value for Thiamin (B1).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 169 kcal | |
| Total fat C | 11.1 g | 14% |
| Saturated fat C | 3.9 g | 20% |
| Trans fat C | 0.1 g | |
| Cholesterol C | 62 mg | 21% |
| Sodium C | 155 mg | 7% |
| Total carbohydrates C | 0.16 g | 0.1% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 17.2 g | 34% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.21 mg | 1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.47 mg | 40% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 3.8 mg | 24% |
| Pantothenic acid (B5) C | 1.4 mg | 28% |
| Vitamin B6 C | 0.48 mg | 28% |
| Folate (B9) C | 0 µg | 0% |
| Vitamin B12 C | 0.96 µg | 40% |
| Choline C | 71.7 mg | 13% |
| Calcium C | 15 mg | 1% |
| Iron C | 0.97 mg | 5% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 211 mg | 17% |
| Potassium C | 391 mg | 8% |
| Zinc C | 2.8 mg | 26% |
| Copper C | 0.12 mg | 13% |
| Manganese C | 0.01 mg | 0.4% |
| Selenium C | 26.6 µg | 48% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 41%
- Carbohydrates 0.4%
- Fat 59%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein17.2 gin the lowest quarter of pork products (median 22 g)
- Fat11.1 gabove the median for pork products (median 9.2 g)
- Saturated fat3.9 gabove the median for pork products (median 2.9 g)
- Sodium155 mgabove the median for pork products (median 87 mg)
- Protein per 100 kcal10.2 gprotein density, useful for comparing foods with different calorie levels
- Water70.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.7 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Amino acids (19)
| Tryptophan C | 0.18 g |
|---|---|
| Threonine C | 0.77 g |
| Isoleucine C | 0.85 g |
| Leucine C | 1.5 g |
| Lysine C | 1.6 g |
| Methionine C | 0.47 g |
| Cystine C | 0.2 g |
| Phenylalanine C | 0.72 g |
| Tyrosine C | 0.65 g |
| Valine C | 0.9 g |
| Arginine C | 1.1 g |
| Histidine C | 0.74 g |
| Alanine C | 1 g |
| Aspartic acid C | 1.7 g |
| Glutamic acid C | 2.7 g |
| Glycine C | 0.77 g |
| Proline C | 0.7 g |
| Serine C | 0.74 g |
| Hydroxyproline C | 0.044 g |
Individual fatty acids (35)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| ALA (omega-3, 18:3 n-3) C | 0.054 g |
| Linoleic acid (omega-6, 18:2) C | 1.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.006 g |
| SFA 12:0 C | 0.005 g |
| SFA 14:0 C | 0.13 g |
| SFA 16:0 C | 2.4 g |
| SFA 18:0 C | 1.3 g |
| MUFA 18:1 C | 4.4 g |
| PUFA 18:3 C | 0.056 g |
| PUFA 20:4 C | 0.068 g |
| SFA 22:0 C | 0.001 g |
| MUFA 14:1 C | 0.001 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.074 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0.004 g |
| SFA 17:0 C | 0.034 g |
| TFA 18:1 t C | 0.067 g |
| TFA 18:2 t,t C | 0.036 g |
| PUFA 20:2 n-6 c,c C | 0.047 g |
| MUFA 18:1 c C | 4.3 g |
| PUFA 18:2 n-6 c,c C | 1.2 g |
| PUFA 18:3 n-6 c,c,c C | 0.002 g |
| MUFA 17:1 C | 0.001 g |
| PUFA 20:3 C | 0.005 g |
| Fatty acids, total trans-monoenoic C | 0.067 g |
| Fatty acids, total trans-polyenoic C | 0.036 g |
| MUFA 15:1 C | 0 g |
Carotenoids (8)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 18 IU |
| Vitamin D3 (cholecalciferol) C | 0.5 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (13)
| Water C | 70.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.3 g |
| Theobromine C | 0 mg |
| Energy C | 709 kJ |
| Vitamin A, IU C | 0 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 0 µg |
| Betaine C | 3.7 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pork
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw pork?
100 g of raw pork has 169 kcal. 1 steak (393 g): about 664 kcal. 4 oz (113 g): about 191 kcal.
Is raw pork high in protein?
Raw pork contains 17.2 g of protein per 100 g (34% of the 50 g Daily Value), or 67.6 g in 1 steak (393 g). About 41% of its calories come from protein. Compared with other pork products, that is in the lowest quarter (median 22 g).
How many carbs are in raw pork?
Raw pork has 0.16 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in raw pork?
Raw pork contains 11.1 g of fat per 100 g, of which 3.9 g is saturated (20% of the Daily Value).
What vitamins and minerals does raw pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (48% DV), Vitamin B12 (40% DV), Thiamin (B1) (40% DV), Pantothenic acid (B5) (28% DV) and Vitamin B6 (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pork?
100 g contains 155 mg of sodium, 7% of the 2,300 mg Daily Value.
Does pork have the same nutrition raw and cooked?
No. Per 100 g, pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw has 169 kcal, while pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium has 541 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168365. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.