Published by Saura ·
Pork shoulder nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 215 kcal and 18.8 g protein. Reference food and preparation: raw pork shoulder. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of pork shoulder (raw pork shoulder) supplies about 323 kcal, 28.2 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Pork shoulder: nutrition per 100 g and example portion
Reference preparation: raw pork shoulder. The exact source name is “Pork shoulder” (Fineli food 705). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 215 kcal | 323 kcal |
| Protein | 18.8 g | 28.2 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 15.7 g | 23.6 g |
| Saturated fat | 5.5 g | 8.3 g |
| Fiber | 0 g | 0 g |
How to weigh pork shoulder
Use the raw edible shoulder weight for this reference. Pulled pork, cured shoulder and cooked roast shoulder need different entries or a recipe yield. Bone-in purchase weight should not be treated as the edible meat weight.
Calculate your own pork shoulder portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 215.3 × 1.5 = 322.95 kcal, displayed as approximately 323 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as raw pork shoulder; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Pulled-pork sauces can add sugar and fat, and long cooking can leave fat or juices behind. Record the original meat, additions and final edible yield for a practical batch estimate. A lean tenderloin entry would underdescribe a fattier shoulder product.
Meal ideas using pork shoulder
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve pulled pork with beans and cabbage, accounting for sauce and bread.
- Use shoulder in a vegetable stew with potatoes and divide the whole cooked recipe.
Compare other meat and poultry
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Ground chicken | raw ground chicken | 113 kcal | 19.3 g | 0 g |
| Chicken thigh and leg | raw chicken leg and thigh with skin, edible portion | 210 kcal | 18.1 g | 0 g |
| Beef brisket | raw beef brisket | 153 kcal | 19.9 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Ground chicken nutrition: calories, protein and portion sizesGround chicken (raw): about 113 kcal and 19.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Chicken thigh and leg nutrition: calories, protein and portion sizesChicken thigh and leg (raw, with skin): about 210 kcal and 18.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Beef brisket nutrition: calories, protein and portion sizesBeef brisket (raw): about 153 kcal and 19.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
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Frequently asked questions
How many calories are in 150 g of pork shoulder?
This raw pork shoulder reference supplies about 323 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of pork shoulder matter?
Pulled-pork sauces can add sugar and fat, and long cooking can leave fat or juices behind. Record the original meat, additions and final edible yield for a practical batch estimate. A lean tenderloin entry would underdescribe a fattier shoulder product.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 705: Pork shoulder
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 28930: Chicken mince
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11563: Chicken leg and thigh with skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 721: Beef brisket
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.