Pork shoulder
100 g raw
236 kcal
Boiled, 100 g
315 kcal
Roasted, 100 g
337 kcal
Protein, fat and carbs per 100 g
- Protein
- 17.2 g
- Fat
- 18 g
- Carbs
- 0 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 236 kcal | 17.2 g | 18 g | 0 g |
| Boiled | 75% | 315 kcal | 22.9 g | 24 g | 0 g |
| Steamed | 80% | 295 kcal | 21.5 g | 22.5 g | 0 g |
| Roasted | 70% | 337 kcal | 24.6 g | 25.7 g | 0 g |
| Fried | 75% | 315 kcal | 22.9 g | 24 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2 mcg | 0% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 1.7 mcg | 11% |
| Vitamin E | 0.19 mg | 1% |
| Vitamin B1 (thiamine) | 0.77 mg | 70% |
| Vitamin B2 (riboflavin) | 0.28 mg | 25% |
| Vitamin B3 (niacin) | 3.8 mg | 27% |
| Vitamin B6 (pyridoxine) | 0.35 mg | 27% |
| Vitamin B9 (folate) | 5 mcg | 1% |
| Vitamin B12 (cobalamin) | 0.74 mcg | 31% |
| Choline | 60.6 mg | 14% |
| Calcium | 15 mg | 2% |
| Iron | 1.1 mg | 6% |
| Magnesium | 18 mg | 6% |
| Phosphorus | 182 mg | 26% |
| Potassium | 302 mg | 12% |
| Sodium | 65 mg | 3% |
| Zinc | 2.7 mg | 34% |
| Selenium | 25.5 mcg | 46% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.01 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Pork, fresh, shoulder, whole, separable lean and fat, raw”.