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Pork shoulder nutrition facts

A typical portion of pork shoulder (3 oz; 85 g, cured, arm picnic, separable lean only, roasted) has 140 calories and 21g of protein (USDA FoodData Central). USDA lists 28 descriptions of it: per 100 g they range from 120 calories (fresh, arm picnic, separable lean only, raw) to 317 (fresh, arm picnic, separable lean and fat, cooked, roasted).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories140
% Daily Value*
Total Fat 6g8%
Saturated Fat 2g10%
Trans Fat not declared
Cholesterol 40mg14%
Sodium 1050mg45%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 21g42%
Vitamin D 0.8mcg4%
Calcium 10mg1%
Iron 0.9mg5%
Potassium 250mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Pork, cured, shoulder, arm picnic, separable lean only, roasted, scaled to the portion. Check the USDA record.

Protein per 100 g
24.9g
more than 86% of 8,218 USDA reference foods
Calories per 100 g
170
more than 47% of reference foods
Sodium per 100 g
1,231mg
more than 97% of reference foods

3 oz weighs 85 g in USDA's record for Pork, cured, shoulder, arm picnic, separable lean only, roasted (FDC 167880).

Where the calories come from: 0% carbohydrate, 39% fat and 61% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium35 µg in 3 oz (85 g), 64% of the Daily Value
  • Thiamin0.6 mg in 3 oz (85 g), 51% of the Daily Value
  • Vitamin B120.9 µg in 3 oz (85 g), 39% of the Daily Value
  • Niacin4.1 mg in 3 oz (85 g), 25% of the Daily Value
  • Zinc2.5 mg in 3 oz (85 g), 23% of the Daily Value
  • Vitamin B60.3 mg in 3 oz (85 g), 19% of the Daily Value
  • Phosphorus207 mg in 3 oz (85 g), 17% of the Daily Value
  • Choline86 mg in 3 oz (85 g), 16% of the Daily Value
  • Riboflavin0.2 mg in 3 oz (85 g), 15% of the Daily Value
  • Copper0.1 mg in 3 oz (85 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 167880), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of pork shoulder USDA describes

Roasted (FDC 168257) has the most calories per 100 g (317); the fewest: Raw (FDC 168258) (120)

Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263Calories per 100 g by USDA description of pork shoulderCured (FDC 167880)170With added solution cooked…227Petite tender, boneless, broiled155Braised (FDC 167847)194Blade, boston… (FDC 168262)227Roasted (FDC 167848)228Braised (FDC 168261)233With added solution, braised263
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 28 USDA descriptions of pork shoulder, per 100 g
USDA descriptionCaloriesProteinFatSodium
Pork, cured, shoulder, arm picnic, separable lean only, roasted17024.9 g7 g1,231 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised22727.6 g12.1 g154 mg
Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled15527.5 g4.2 g53 mg
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised19426.8 g8.9 g100 mg
Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled22726.7 g12.5 g74 mg
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, roasted22826.7 g12.6 g80 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised23326.6 g13.2 g60 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised26325.8 g16.9 g151 mg
Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled25925.6 g16.6 g69 mg
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted23025.3 g13.5 g75 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised26725.1 g17.7 g58 mg
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised23524.9 g14.3 g96 mg
Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted23224.2 g14.3 g88 mg
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted31723.5 g24 g70 mg
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted29223.3 g21.4 g68 mg
Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted26923.1 g18.9 g67 mg
Pork, Shoulder petite tender, boneless, separable lean and fat, raw12821.7 g3.9 g50 mg
Pork, cured, shoulder, arm picnic, separable lean and fat, roasted28020.4 g21.4 g1,072 mg
Pork, fresh, shoulder, arm picnic, separable lean only, raw12020.3 g3.8 g90 mg
Pork, fresh, shoulder, whole, separable lean only, raw14819.6 g7.1 g76 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw13218.7 g5.7 g65 mg
Pork, fresh, shoulder, arm picnic, separable lean and fat, raw19318.7 g12.5 g84 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution, raw12218.3 g5.4 g165 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw18617.4 g12.4 g61 mg
Pork, cured, shoulder, blade roll, separable lean and fat, roasted28717.3 g23.5 g973 mg
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw16917.2 g11.1 g155 mg
Pork, fresh, shoulder, whole, separable lean and fat, raw23617.2 g18 g65 mg
Pork, cured, shoulder, blade roll, separable lean and fat, unheated26916.5 g22 g1,250 mg

Every nutrient in this record (90)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein21.2 g24.9 g42%
Total lipid (fat)5.98 g7.04 g8%
Carbohydrate, by difference0 g0 g0%
Ash3.54 g4.16 g
Energy145 kcal170 kcal
Alcohol, ethyl0 g0 g
Water54.3 g63.9 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol40.8 mg48.0 mg14%
Fatty acids, total saturated2.01 g2.36 g10%
Fatty acids, total monounsaturated2.75 g3.23 g
Fatty acids, total polyunsaturated0.69 g0.81 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca9.35 mg11.0 mg1%
Iron, Fe0.92 mg1.08 mg5%
Magnesium, Mg13.6 mg16.0 mg3%
Phosphorus, P207 mg243 mg17%
Potassium, K248 mg292 mg5%
Sodium, Na1,046 mg1,231 mg45%
Zinc, Zn2.50 mg2.94 mg23%
Copper, Cu0.11 mg0.13 mg12%
Manganese, Mn0.025 mg0.030 mg1%
Selenium, Se35.1 µg41.3 µg64%
Vitamins (27)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.22 mg0.26 mg1%
Vitamin D3 (cholecalciferol)0.77 µg0.90 µg
Vitamin D (D2 + D3)0.77 µg0.90 µg4%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.62 mg0.73 mg51%
Riboflavin0.19 mg0.23 mg15%
Niacin4.08 mg4.80 mg25%
Pantothenic acid0.56 mg0.65 mg
Vitamin B-60.31 mg0.37 mg19%
Folate, total3.40 µg4.00 µg
Vitamin B-120.94 µg1.11 µg39%
Choline, total86.2 mg101 mg16%
Vitamin K (Dihydrophylloquinone)0 µg0 µg
Vitamin K (phylloquinone)0 µg0 µg0%
Folic acid0 µg0 µg
Folate, food3.40 µg4.00 µg
Folate, DFE3.40 µg4.00 µg1%
Betaine5.78 mg6.80 mg
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.25 g0.30 g
Threonine0.94 g1.11 g
Isoleucine0.93 g1.09 g
Leucine1.68 g1.98 g
Lysine1.80 g2.12 g
Methionine0.56 g0.66 g
Cystine0.32 g0.38 g
Phenylalanine0.92 g1.08 g
Tyrosine0.70 g0.82 g
Valine0.92 g1.08 g
Arginine1.38 g1.62 g
Histidine0.76 g0.89 g
Alanine1.25 g1.47 g
Aspartic acid2.01 g2.36 g
Glutamic acid3.46 g4.07 g
Glycine1.10 g1.30 g
Proline0.91 g1.07 g
Serine0.87 g1.02 g
Fatty acids (20)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00.025 g0.030 g
SFA 12:00.017 g0.020 g
SFA 14:00.076 g0.090 g
SFA 16:01.27 g1.49 g
SFA 18:00.61 g0.72 g
MUFA 18:12.52 g2.96 g
PUFA 18:20.54 g0.64 g
PUFA 18:30.068 g0.080 g
PUFA 20:40.076 g0.090 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.23 g0.27 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
Phytosterols0 mg0 mg

Source: USDA FoodData Central, FDC 167880: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in pork shoulder?

140 in 3 oz (85 g) of cured, arm picnic, separable lean only, roasted; 120 to 317 per 100 g across USDA's descriptions.

How much protein is in pork shoulder?

21g in 3 oz; 24.9 g per 100 g.

How much sodium is in pork shoulder?

1050mg in 3 oz; 1,231 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov