Pork, fresh, shoulder, whole, separable lean only, cooked, roasted: Nutrition Facts
Generic food Cooked Meat
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted contains 230 kcal per 100 g. A typical serving of 1 cup, diced (135 g) provides about 311 kcal.
Roughly 55% of its calories come from fat, with 45% 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 68% of the Daily Value for selenium, 52% of the Daily Value for Thiamin (B1) and 38% of the Daily Value for zinc.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 230 kcal | |
| Total fat ? | 13.5 g | 17% |
| Saturated fat ? | 4.8 g | 24% |
| Cholesterol ? | 90 mg | 30% |
| Sodium ? | 75 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 25.3 g | 51% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C ? | 0.6 mg | 0.7% |
| Vitamin D ? | 1 µg | 5% |
| Vitamin E I | 0.25 mg | 2% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.63 mg | 52% |
| Riboflavin (B2) ? | 0.37 mg | 28% |
| Niacin (B3) ? | 4.3 mg | 27% |
| Pantothenic acid (B5) ? | 0.65 mg | 13% |
| Vitamin B6 ? | 0.32 mg | 19% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 ? | 0.86 µg | 36% |
| Choline I | 87 mg | 16% |
| Calcium ? | 18 mg | 1% |
| Iron ? | 1.5 mg | 8% |
| Magnesium ? | 20 mg | 5% |
| Phosphorus ? | 221 mg | 18% |
| Potassium ? | 346 mg | 7% |
| Zinc ? | 4.2 mg | 38% |
| Copper ? | 0.12 mg | 14% |
| Manganese ? | 0.026 mg | 1% |
| Selenium C | 37.4 µg | 68% |
% 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 45%
- Fat 55%
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
- Protein25.3 gabove the median for pork products (median 22 g)
- Fat13.5 gabove the median for pork products (median 9.2 g)
- Saturated fat4.8 gabove the median for pork products (median 2.9 g)
- Sodium75 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal11 gprotein density, useful for comparing foods with different calorie levels
- Water60.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 6.2 g |
|---|---|
| Polyunsaturated fat ? | 1.3 g |
Amino acids (18)
| Tryptophan ? | 0.32 g |
|---|---|
| Threonine ? | 1.2 g |
| Isoleucine ? | 1.2 g |
| Leucine ? | 2 g |
| Lysine ? | 2.3 g |
| Methionine ? | 0.67 g |
| Cystine ? | 0.32 g |
| Phenylalanine ? | 1 g |
| Tyrosine ? | 0.88 g |
| Valine ? | 1.4 g |
| Arginine ? | 1.6 g |
| Histidine ? | 1 g |
| Alanine ? | 1.5 g |
| Aspartic acid ? | 2.4 g |
| Glutamic acid ? | 4 g |
| Glycine ? | 1.2 g |
| Proline ? | 1 g |
| Serine ? | 1 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) ? | 1.1 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 ? | 0.01 g |
| SFA 14:0 ? | 0.16 g |
| SFA 16:0 ? | 3 g |
| SFA 18:0 ? | 1.6 g |
| MUFA 18:1 ? | 5.6 g |
| PUFA 18:3 ? | 0.04 g |
| PUFA 20:4 ? | 0.07 g |
| MUFA 16:1 ? | 0.38 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.14 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 | 39 IU |
| Vitamin D3 (cholecalciferol) I | 1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 60.6 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 962 kJ |
| Vitamin A, IU ? | 7 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 µg |
| Betaine I | 3.4 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
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pork?
100 g of cooked pork has 230 kcal. 1 cup, diced (135 g): about 311 kcal. 3 oz (85 g): about 196 kcal.
Is cooked pork high in protein?
Cooked pork contains 25.3 g of protein per 100 g (51% of the 50 g Daily Value), or 34.2 g in 1 cup, diced (135 g). About 45% of its calories come from protein. Compared with other pork products, that is above the median (median 22 g).
How many carbs are in cooked pork?
Cooked 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 cooked pork?
Cooked pork contains 13.5 g of fat per 100 g, of which 4.8 g is saturated (24% of the Daily Value).
What vitamins and minerals does cooked pork contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (68% DV), Thiamin (B1) (52% DV), zinc (38% DV), Vitamin B12 (36% DV) and Riboflavin (B2) (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pork?
100 g contains 75 mg of sodium, 3% of the 2,300 mg Daily Value.
Does pork have the same nutrition cooked and raw?
No. Per 100 g, pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 230 kcal, while pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw has 211 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 167846. 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.