Fresh Raw Pork Shoulder, Whole, Separable Lean and Fat
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 0 g | 0% |
| Net Carbohydrates | 0 g | 0% |
| Sugars | 0 g | 0% |
| Added Sugars | No data | - |
| Dietary Fiber | 0 g | 0% |
| Protein | 4.87 g | 10% |
| Total Fat | 5.1 g | 7% |
| Saturated Fat | 1.77 g | 9% |
| Monounsaturated Fat | 2.27 g | - |
| Polyunsaturated Fat | 0.54 g | - |
| Trans Fat | No data | - |
| Cholesterol | 20.13 mg | 7% |
| Vitamins | ||
| Vitamin A | 0.57 mcg | 0% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0.5 mcg | 2% |
| Minerals | ||
| Sodium | 18.43 mg | 1% |
| Potassium | 85.62 mg | 2% |
| Calcium | 4.25 mg | 0% |
| Magnesium | 5.1 mg | 1% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.77 mg | 7% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.1%
Vitamin C
0.2%
Vitamin D
2%
Vitamin E
0.4%
Vitamin K
0%
Vitamin B1
18%
Vitamin B2
6%
Vitamin B3
7%
Vitamin B5
4%
Vitamin B6
6%
Vitamin B7
-
Vitamin B9
0.4%
Vitamin B12
9%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
0.3%
Iron
2%
Magnesium
1%
Phosphorus
4%
Potassium
2%
Sodium
0.8%
Zinc
7%
Copper
3%
Manganese
0.1%
Selenium
13%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
13%
Isoleucine
17%
Valine
16%
Lysine
16%
Tryptophan
17%
Threonine
16%
Phenylalanine
17%
Methionine
19%
Histidine
19%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 67 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
10 min
Jogging
9 min
Cycling
9 min
Walking
16 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Pork shoulder, while an inherently fatty cut of pork, also contains lean meat, and is identified as having one of the highest saturated fat contents, according to Medical News Today and Cleveland Clinic, which note that pork is classified as red meat. This high saturated fat intake is a primary concern for elevating LDL cholesterol and contributing to weight gain, as Harvard Health notes, and is linked to an increased risk of cardiovascular diseases. While pork generally provides high-quality protein essential for muscle maintenance, growth, and satiety, and is rich in vital vitamins and minerals like iron, zinc, phosphorus, selenium, thiamine, vitamin B6, and vitamin B12, the fatty nature of pork shoulder should be considered.
1. 4 Foods Not to Eat if You Have High Cholesterol - Harvard Health
Source: Harvard Health, 2021
Summary: Foods high in saturated fat are a primary concern for elevating LDL cholesterol and contributing to weight gain.
Read More: https://www.health.harvard.edu/heart-health/4-foods-not-to-eat-if-you-have-high-cholesterol
2. Pork: Is It Good for You? Pros and Cons, Nutrition, and More
Source: WebMD
Summary: Pork is a good source of high-quality protein, essential for muscle maintenance and growth, and is rich in vital vitamins and minerals, including iron, zinc, phosphorus, selenium, thiamine, vitamin B6, and vitamin B12.
Read More: https://www.webmd.com/diet/pork-good-for-you
3. Preventing Food Poisoning
Source: CDC, 2025
Summary: Whole cuts of pork should be cooked to an adequate internal temperature and allowed to rest for a few minutes to ensure safety.
Read More: https://www.cdc.gov/food-safety/prevention/index.html
4. 38 High-Protein Foods
Source: Medical News Today, 2020
Summary: Lean pork is a good source of protein, an essential nutrient vital for muscle building and promoting satiety.
5. Is Pork Red Meat? And Is It Healthy?
Source: Cleveland Clinic
Summary: Pork shoulder is an inherently fatty cut of pork that should be avoided to limit saturated fat intake.
Read More: https://health.clevelandclinic.org/is-pork-considered-a-red-or-white-meat
6. Foods With High Saturated Fat: 9 Food Types
Source: Medical News Today, 2023
Summary: Pork shoulder is identified as one of the cuts of pork with the highest saturated fat content.
Read More: https://www.medicalnewstoday.com/articles/foods-with-high-saturated-fat
