Pork, fresh, shoulder, whole, separable lean only, raw: Nutrition Facts
Generic food Raw Meat
Pork, fresh, shoulder, whole, separable lean only, raw contains 148 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 42 kcal.
Roughly 55% of its calories come from protein, with 45% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less 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 74% of the Daily Value for Thiamin (B1), 54% of the Daily Value for selenium and 35% 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 | 148 kcal | |
| Total fat ? | 7.1 g | 9% |
| Saturated fat ? | 2.5 g | 12% |
| Cholesterol ? | 67 mg | 22% |
| Sodium ? | 76 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 19.6 g | 39% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C ? | 0.8 mg | 0.9% |
| Thiamin (B1) ? | 0.88 mg | 74% |
| Riboflavin (B2) ? | 0.31 mg | 24% |
| Niacin (B3) ? | 4.3 mg | 27% |
| Pantothenic acid (B5) ? | 0.82 mg | 16% |
| Vitamin B6 ? | 0.42 mg | 24% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 ? | 0.84 µg | 35% |
| Calcium ? | 14 mg | 1% |
| Iron ? | 1.2 mg | 7% |
| Magnesium ? | 21 mg | 5% |
| Phosphorus ? | 202 mg | 16% |
| Potassium ? | 341 mg | 7% |
| Zinc ? | 3.1 mg | 29% |
| Copper ? | 0.097 mg | 11% |
| Manganese ? | 0.012 mg | 0.5% |
| Selenium I | 29.5 µg | 54% |
% 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 55%
- Fat 45%
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
- Protein19.6 gbelow the median for pork products (median 22 g)
- Fat7.1 gbelow the median for pork products (median 9.2 g)
- Saturated fat2.5 gbelow the median for pork products (median 2.9 g)
- Sodium76 mgbelow the median for pork products (median 87 mg)
- Protein per 100 kcal13.2 gprotein density, useful for comparing foods with different calorie levels
- Water72.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.2 g |
|---|---|
| Polyunsaturated fat ? | 0.77 g |
Amino acids (18)
| Tryptophan ? | 0.25 g |
|---|---|
| Threonine ? | 0.89 g |
| Isoleucine ? | 0.92 g |
| Leucine ? | 1.6 g |
| Lysine ? | 1.8 g |
| Methionine ? | 0.52 g |
| Cystine ? | 0.25 g |
| Phenylalanine ? | 0.78 g |
| Tyrosine ? | 0.68 g |
| Valine ? | 1.1 g |
| Arginine ? | 1.2 g |
| Histidine ? | 0.78 g |
| Alanine ? | 1.1 g |
| Aspartic acid ? | 1.8 g |
| Glutamic acid ? | 3.1 g |
| Glycine ? | 0.93 g |
| Proline ? | 0.79 g |
| Serine ? | 0.81 g |
Individual fatty acids (11)
| Linoleic acid (omega-6, 18:2) ? | 0.62 g |
|---|---|
| SFA 10:0 ? | 0.01 g |
| SFA 12:0 ? | 0.01 g |
| SFA 14:0 ? | 0.09 g |
| SFA 16:0 ? | 1.6 g |
| SFA 18:0 ? | 0.77 g |
| MUFA 18:1 ? | 2.9 g |
| PUFA 18:3 ? | 0.03 g |
| PUFA 20:4 ? | 0.09 g |
| MUFA 16:1 ? | 0.23 g |
| MUFA 20:1 ? | 0.05 g |
Carotenoids (1)
| Retinol ? | 2 µg |
|---|
Other components (6)
| Water ? | 72.6 g |
|---|---|
| Ash ? | 1 g |
| Energy ? | 619 kJ |
| Vitamin A, IU ? | 6 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 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 |
|---|---|---|---|---|
| Veal, Australian, shank, hind, bone-in, separable lean and fat, raw Raw | 144 | 19.8 g | 0 g | 7.2 g |
| Veal, Australian, shank, fore, bone-in, separable lean and fat, raw Raw | 145 | 19.6 g | 0 g | 7.4 g |
| Lamb, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, raw Raw | 144 | 19.6 g | 0 g | 6.8 g |
| Veal, composite of trimmed retail cuts, separable lean and fat, raw Raw | 144 | 19.4 g | 0 g | 6.8 g |
| Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, raw Raw | 151 | 19.3 g | 0 g | 7.6 g |
| Lamb, New Zealand, imported, loin chop, separable lean only, raw Raw | 142 | 20 g | 0 g | 6.9 g |
| Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw Raw | 146 | 20.2 g | 0 g | 7.3 g |
| HORMEL ALWAYS TENDER, Boneless Pork Loin, Fresh Pork Raw | 145 | 19 g | 0.76 g | 7.2 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 148 kcal. 1 oz (28.4 g): about 42 kcal. 1 lb (454 g): about 671 kcal.
Is raw pork high in protein?
Raw pork contains 19.6 g of protein per 100 g (39% of the 50 g Daily Value), or 5.5 g in 1 oz (28.4 g). About 55% of its calories come from protein. Compared with other pork products, that is below the median (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.
How much fat is in raw pork?
Raw pork contains 7.1 g of fat per 100 g, of which 2.5 g is saturated (12% 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) (74% DV), selenium (54% DV), Vitamin B12 (35% DV), zinc (29% DV) and Niacin (B3) (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw pork?
100 g contains 76 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 only, raw has 148 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 167845. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.