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Pork shoulder

3 oz cooked pork shoulder (85 g) per serving.

14.5g
protein per serving
Calories
201
per serving
Protein density
7.2
g per 100 cal
Calorie cost
13.8
cal per 1g protein
To hit 30g protein
2.1 oz
176g · 415 cal

Macro breakdown

Protein14.5g(30%)
Carbs0g
Fat15.3g(70%)
Fiber0g

Tips to maximize protein

1.Store Pork shoulder in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Frequently Asked Questions

Pork shoulder contains 14.5g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 7.2 (grams of protein per 100 calories).

You need approximately 2.1 servings of Pork shoulder to reach 30g of protein, which would provide about 415 calories. Consider combining with other protein sources for a more practical portion size.

Pork shoulder provides 14.5g of protein for 200.6 calories, giving it a calorie cost of 13.8 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Pork shoulder can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16