Meat • Deep Nutrition Analytics
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted
As a recognized meat, Pork, fresh, shoulder, whole, separable lean only, cooked, roasted delivers 230 calories per 100g, with energy primarily anchored by protein (25.3g) to support daily activity. On the micronutrient spectrum, it provides a strong 68% DV of Selenium (37.4 µg) per 100g. Despite a higher energy concentration (2.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 25.3 g
- Carbohydrates
- 0 g
- Fat
- 13.5 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted supplies 25.3g of protein per 100g, accounting for approximately 44% 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 | 962 kJ |
| Protein | 25.3 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 0 g |
| Energy | 230 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 37.4 µg |
| Zinc | 4.2 mg |
| Vitamin B12 | 0.9 µg |
| Vitamin B6 | 0.3 mg |
| Phosphorus | 221 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin D (D2 + D3), International Units | 39 IU |
| Vitamin A, RAE | 2 µg |
| Vitamin D3 (cholecalciferol) | 1 µg |
| Vitamin D (D2 + D3) | 1 µg |
| Vitamin A, IU | 7 IU |
| Vitamin C, total ascorbic acid | 0.6 mg |
| Vitamin B-12 | 0.9 µg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 221 mg |
| Sodium, Na | 75 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 18 mg |
| Potassium, K | 346 mg |
| Zinc, Zn | 4.2 mg |
| Selenium, Se | 37.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 2 µg |
| Folate, DFE | 5 µg |
| Folate, food | 5 µg |
| Ash | 1.2 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 5 µg |
| MUFA 16:1 | 0.4 g |
| Cholesterol | 90 mg |
| Fatty acids, total saturated | 4.8 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.2 g |
| Tryptophan | 0.3 g |
| Threonine | 1.2 g |
| Methionine | 0.7 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.9 g |
| Alanine | 1.5 g |
| Glutamic acid | 4 g |
| Glycine | 1.2 g |
| Proline | 1 g |
| Water | 60.6 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.7 mg |
| Isoleucine | 1.2 g |
| Leucine | 2 g |
| Lysine | 2.3 g |
| Cystine | 0.3 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 1 g |
| Aspartic acid | 2.4 g |
| Serine | 1.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3 g |
| SFA 18:0 | 1.6 g |
| MUFA 18:1 | 5.6 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| Fatty acids, total monounsaturated | 6.2 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| MUFA 20:1 | 0.1 g |
| Choline, total | 87 mg |
| Betaine | 3.4 mg |
Serving calculator
Nutritional Highlights & Outliers
Zinc Rich
Contains 4.2 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- cup, diced135 g
- oz85 g
Compare Pork, fresh, shoulder, whole, separable lean only, cooked, roasted with Category Peers
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted vs Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled
Compared to Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled, Pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 4% more protein and 0% lower calories per 100g.
Pork, fresh, shoulder, whole, separable lean only, cooked, roasted vs Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted
Compared to Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted, Pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 0% more protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Pork, fresh, shoulder, whole, separable lean only, cooked, roasted?
A standard 100-gram serving of Pork, fresh, shoulder, whole, separable lean only, cooked, roasted contains 230 calories (962 kJ), alongside 25.3g of protein, 0g of carbohydrates, and 13.5g of fat.
In common serving sizes:- 135g (cup, diced): ~311 kcal
- 85g (oz): ~196 kcal
Is Pork, fresh, shoulder, whole, separable lean only, 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 only, 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 only, 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 only, cooked, roasted are:
- Selenium: 37.4 µg (68% of your daily value)
- Zinc: 4.16 mg (38% of your daily value)
- Vitamin B12: 0.86 µg (36% 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 167846).