Meat • Deep Nutrition Analytics
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted is a meat providing 292 kcal per 100g serving, primarily fueled by fat (21.4g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. On the micronutrient spectrum, it provides a strong 61% DV of Selenium (33.4 µg) per 100g. While caloric density is concentrated at 2.9 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 23.3 g
- Carbohydrates
- 0 g
- Fat
- 21.4 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted supplies 23.3g of protein per 100g, accounting for approximately 32% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0 g |
| Energy | 1220 kJ |
| Fiber, total dietary | 0 g |
| Protein | 23.3 g |
| Total lipid (fat) | 21.4 g |
| Carbohydrate, by difference | 0 g |
| Energy | 292 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 33.4 µg |
| Zinc | 3.7 mg |
| Vitamin B12 | 0.8 µg |
| Phosphorus | 212 mg |
| Vitamin B6 | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 61 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 1.5 µg |
| Vitamin D (D2 + D3) | 1.5 µg |
| Vitamin A, IU | 8 IU |
| Vitamin B-12 | 0.8 µg |
| Vitamin C, total ascorbic acid | 0.5 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 212 mg |
| Sodium, Na | 68 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 329 mg |
| Zinc, Zn | 3.7 mg |
| Selenium, Se | 33.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 5 µg |
| Folate, food | 5 µg |
| Retinol | 2 µg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 5 µg |
| Cholesterol | 90 mg |
| Fatty acids, total saturated | 7.9 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.3 g |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| MUFA 16:1 | 0.6 g |
| Ash | 1.1 g |
| Niacin | 4 mg |
| Pantothenic acid | 0.6 mg |
| MUFA 20:1 | 0.2 g |
| Fatty acids, total monounsaturated | 9.5 g |
| Fatty acids, total polyunsaturated | 2 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 4.8 g |
| SFA 18:0 | 2.6 g |
| MUFA 18:1 | 8.6 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.1 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.1 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.9 g |
| Aspartic acid | 2.1 g |
| Serine | 1 g |
| Water | 54.8 g |
| Betaine | 3.1 mg |
| Choline, total | 80 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 3.7 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Keto Optimized
Supplies 21.4g of dietary fat with just 0g of net carbs, fitting seamlessly into strict ketogenic macronutrient targets.
Common serving sizes
- cup, diced135 g
- oz85 g
Compare Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted with Category Peers
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted vs Pork, fresh, backribs, separable lean and fat, cooked, roasted
Compared to Pork, fresh, backribs, separable lean and fat, cooked, roasted, Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted has 1% more protein and 0% higher calories per 100g.
Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted vs Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Compared to Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled, Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted has 2% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted?
A standard 100-gram serving of Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted contains 292 calories (1222 kJ), alongside 23.3g of protein, 0g of carbohydrates, and 21.4g of fat.
In common serving sizes:- 135g (cup, diced): ~394 kcal
- 85g (oz): ~248 kcal
Is Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted are:
- Selenium: 33.4 µg (61% of your daily value)
- Zinc: 3.71 mg (34% of your daily value)
- Vitamin B12: 0.8 µg (33% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167844).