Calories in Pork, fresh, shoulder, whole, separable lean and fat, raw
Generic food Raw Meat
Pork, fresh, shoulder, whole, separable lean and fat, raw contains 236 kcal per 100 g. A typical serving of 1 lb (454 g) provides about 1,070 kcal.
Roughly 70% of its calories come from fat, with 30% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in pork products on FoodFactly, where the median is 180 kcal per 100 g across 343 foods.
100 g provides 64% of the Daily Value for Thiamin (B1), 46% of the Daily Value for selenium and 31% of the Daily Value for Vitamin B12.
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 | 236 kcal | |
| Total fat ? | 18 g | 23% |
| Saturated fat ? | 6.2 g | 31% |
| Cholesterol ? | 71 mg | 24% |
| Sodium ? | 65 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 17.2 g | 34% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C ? | 0.7 mg | 0.8% |
| Vitamin D ? | 1.7 µg | 9% |
| Vitamin E I | 0.19 mg | 1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.77 mg | 64% |
| Riboflavin (B2) ? | 0.28 mg | 21% |
| Niacin (B3) ? | 3.8 mg | 24% |
| Pantothenic acid (B5) ? | 0.72 mg | 14% |
| Vitamin B6 ? | 0.35 mg | 20% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 ? | 0.74 µg | 31% |
| Choline I | 60.6 mg | 11% |
| Calcium ? | 15 mg | 1% |
| Iron ? | 1.1 mg | 6% |
| Magnesium ? | 18 mg | 4% |
| Phosphorus ? | 182 mg | 15% |
| Potassium ? | 302 mg | 6% |
| Zinc ? | 2.7 mg | 25% |
| Copper ? | 0.084 mg | 9% |
| Manganese ? | 0.011 mg | 0.5% |
| Selenium C | 25.5 µg | 46% |
% 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 30%
- Fat 70%
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)
- Fat18 gin the top quarter of pork products (median 9.2 g)
- Saturated fat6.2 gin the top quarter of pork products (median 2.9 g)
- Sodium65 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal7.3 gprotein density, useful for comparing foods with different calorie levels
- Water64 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 8 g |
|---|---|
| Polyunsaturated fat ? | 1.9 g |
Amino acids (18)
| Tryptophan ? | 0.21 g |
|---|---|
| Threonine ? | 0.77 g |
| Isoleucine ? | 0.78 g |
| Leucine ? | 1.4 g |
| Lysine ? | 1.5 g |
| Methionine ? | 0.44 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.68 g |
| Tyrosine ? | 0.58 g |
| Valine ? | 0.92 g |
| Arginine ? | 1.1 g |
| Histidine ? | 0.66 g |
| Alanine ? | 1 g |
| Aspartic acid ? | 1.6 g |
| Glutamic acid ? | 2.6 g |
| Glycine ? | 0.95 g |
| Proline ? | 0.77 g |
| Serine ? | 0.71 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.6 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0.01 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.22 g |
| SFA 16:0 ? | 3.9 g |
| SFA 18:0 ? | 2 g |
| MUFA 18:1 ? | 7.4 g |
| PUFA 18:3 ? | 0.13 g |
| PUFA 20:4 ? | 0.1 g |
| MUFA 16:1 ? | 0.51 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.13 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 2 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 70 IU |
| Vitamin D3 (cholecalciferol) I | 1.7 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water ? | 64 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.88 g |
| Theobromine Z | 0 mg |
| Energy ? | 987 kJ |
| Vitamin A, IU ? | 7 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 µg |
| Betaine I | 2.8 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lamb, New Zealand, imported, neck chops, separable lean and fat, raw Raw | 231 | 17.4 g | 0.14 g | 17.9 g |
| Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 235 | 17.5 g | 0 g | 18.3 g |
| Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw Raw | 239 | 17.7 g | 0 g | 18.1 g |
| Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw Raw | 238 | 17.7 g | 0.35 g | 18.4 g |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw Raw | 230 | 17.4 g | 0 g | 17.3 g |
| Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, raw Raw | 243 | 17.5 g | 0 g | 18.7 g |
| Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 232 | 18 g | 0.35 g | 17.6 g |
| Lamb, Australian, imported, fresh, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, raw Raw | 243 | 17.1 g | 0 g | 18.9 g |
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 236 kcal. 1 lb (454 g): about 1,070 kcal. 4 oz (113 g): about 267 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 77.9 g in 1 lb (454 g). About 30% 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 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 18 g of fat per 100 g, of which 6.2 g is saturated (31% 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 Thiamin (B1) (64% DV), selenium (46% DV), Vitamin B12 (31% DV), zinc (25% DV) and Niacin (B3) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pork?
100 g contains 65 mg of sodium, 3% of the 2,300 mg Daily Value.
Does pork have the same nutrition raw and cooked?
No. Per 100 g, pork, fresh, shoulder, whole, separable lean and fat, raw has 236 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 167843. 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.