Is Pork Shoulder Healthy? A Closer Look at the Nutrition Facts

You may have heard that pork is not red meat, but it is. It has the same risks as other red meats.

You might’ve learned that pork is red meat. But maybe you’ve also learned that pork is white meat. Both can’t be true, right?.

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Based on the US Department of Agriculture, there is only one correct answer: pork is a type of red meat, even though it can turn pale when cooked.

Let’s talk more about what it means to be red meat and whether pork is a healthy choice.

Pork shoulder is a cut of meat that comes from the front leg of the pig. It’s a relatively fatty cut that is often used for making roasts, pulled pork, carnitas, and other slow-cooked pork dishes. But is pork shoulder actually a healthy choice compared to other meats? Let’s take a closer look at the nutrition facts.

Pork Shoulder Nutrition Facts

A 3 ounce serving of raw pork shoulder contains

186 calories
12g fat
4g saturated fat
17g protein
No carbs

Pork shoulder is high in protein, providing 35% of the daily value. It’s also a significant source of several B vitamins including thiamin, riboflavin, niacin, B6 and B12. These B vitamins help the body convert food into energy and are important for healthy blood cells.

However, pork shoulder is considered a higher fat cut of pork. Around 60% of its calories come from fat, and it provides 19% of the daily value for total fat and 22% for saturated fat It also contains cholesterol, with a 3 ounce serving providing 21% of the daily value

Compared to cuts like pork tenderloin and pork chops, shoulder has 2-3 times more fat. It has a similar fat content to lamb shoulder and higher fat than most cuts of beef besides ribs and ground beef.

Is the Fat in Pork Shoulder Unhealthy?

While pork shoulder is high in fat compared to leaner cuts of pork, the type of fat it provides may not be that bad for you.

Around 37% of the fat in pork shoulder is monounsaturated fat. This is the same heart-healthy kind found in olive oil and avocados.

Pork shoulder also contains a decent amount of omega-3 fatty acids. A 3 ounce serving provides 61mg, which is a significant source. Omega-3s have anti-inflammatory properties and provide other health benefits.

The saturated fat content of pork has decreased over the years due to changes in how pigs are raised. Today’s pork contains about 27% less saturated fat compared to the 1990s.

So while pork shoulder is high in fat, most of it is either monounsaturated or polyunsaturated fat. The saturated fat content is moderate and less concerning than it used to be.

Micronutrients in Pork Shoulder

In addition to its macronutrients of protein and fat, pork shoulder provides important vitamins and minerals:

Selenium – 37% DV
Zinc – 21% DV
Phosphorus – 19% DV
Niacin – 21% DV
Vitamin B6 – 24% DV
Thiamin – 35% DV
Riboflavin – 21% DV
Vitamin B12 – 15% DV

Pork is one of the best food sources of thiamin, which helps convert food into energy. It also provides selenium and zinc which support immune function and wound healing.

The B vitamins in pork shoulder assist with breaking down fats, proteins and carbs. They also help maintain healthy skin, nerves and red blood cell production.

Is Pork Shoulder Part of a Healthy Diet?

While fresh pork today contains less fat than in decades past, pork shoulder is still considered one of the fattier cuts.

However, it can be part of a healthy diet in moderation. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total calories. For a 2000 calorie diet, that’s about 13 grams of saturated fat per day. A 3 ounce serving of pork shoulder provides 4 grams, so it fits into this limit.

Replacing some of the pork shoulder fat with extra virgin olive oil when cooking, trimming off excess fat, and watching your portion size can help limit the saturated fat intake.

Choosing pork shoulder over bacon or sausage more often can also be a healthier substitution. It provides protein, vitamins, and better fat quality without extra sodium and preservatives.

The micronutrients in pork shoulder like niacin, selenium, and thiamin are beneficial as well. As part of a veggie-heavy plate that also includes whole grains or beans, pork shoulder can be a nutritious addition.

Healthy Ways to Eat Pork Shoulder

Here are some healthier ways to prepare and enjoy pork shoulder as part of a balanced diet:

Pulled Pork: Make smoked pork shoulder and use it for pulled pork sandwiches piled with coleslaw and served on whole wheat buns.
Tacos: Chop or shred pork shoulder and use as a filling for soft corn tortilla tacos along with veggies, salsa, and avocado.
Salads: Dice and cook pork shoulder, let cool, and add to salads with mixed greens, chickpeas, beans, or lentils for a protein boost.
Soups & Chilis: Add bite-size pieces of pork shoulder to vegetable-heavy soups and chilis like minestrone, posole, chicken tortilla soup, or white bean chili.
Kabobs: Skewer cubes of pork shoulder with vegetables like peppers, onions, mushrooms, pineapple, or zucchini and grill or broil.
Stir Fries: Slice pork shoulder thinly and stir fry with Asian veggies and sauces served over brown rice or quinoa.

The bottom line is that pork shoulder can be part of an overall balanced diet. It provides protein, B vitamins, selenium, zinc and other nutrients. While it’s high in fat compared to lean pork, much of it is the healthier unsaturated type. Eat it in moderation along with plenty of fruits, veggies, and whole grains for a healthy lifestyle.

is pork shoulder healthy

Is pork a red meat?

“Pork is a red meat,” confirms registered dietitian Julia Zumpano, RD, LD. In the 1980s, a marketing campaign used the idea that pork was white meat. However, when it comes to health and nutrition, pork is considered a red meat. ”.

Pork is pig meat and falls into the livestock category, which includes lamb, veal and beef — all red meat. But what does that even mean? Zumpano explains that meats are categorized as either white or red based on the amount of myoglobin found in an animal’s muscle.

“Meat has a protein called myoglobin that turns red when it comes in contact with oxygen,” she says. “Poultry and fish, which are both considered white meat, have significantly less myoglobin than red meat. ”.

Pork, like other red meats, has some health benefits and some health risks, especially if you eat it often or in large amounts.

Pros and cons of eating pork

Zumpano says, “Pork is a good source of high-quality protein and a number of nutrients. However, it’s also a source of saturated fat and cholesterol, so you should limit how often and how much you eat it.” ”.

A quick look at the benefits of pork:

A good source of protein: Meat is a powerful source of protein. One serving of pork (100 grams or 3. 5 ounces) has nearly 21 grams of protein.
Full of good things for you: Pork is a great source of protein as well as many vitamins and minerals, like iron, zinc, and B vitamins.

Pork is high in both saturated fat and sodium (salt), which have been linked to an increased risk for cardiovascular diseases, or diseases that affect your heart and blood vessels.

“Saturated fats are found in many animal-based foods, including meat and dairy,” Zumpano says, “and they’ve been linked to an increase in LDL, or ‘bad’ cholesterol, which can lead to coronary artery disease.”

The American Heart Association says calories from saturated fat shouldn’t make up more than 6% of your daily calories. If you consume 2,000 calories a day, that means 120 calories or fewer should come from saturated fat, which comes out to 13 grams of saturated fat per day. One serving of ground pork alone has more than 12 grams of saturated fat.

And don’t forget about all the sodium.

“Because most pork is processed, it contains high amounts of sodium, which can cause increases in blood pressure and lead to heart disease and stroke,” Zumpano adds.

For the record, having a pork chop for dinner or two bacon slices at brunch once in a while won’t cause cancer. But there is a clear and proven link between red meat and cancer. This includes pork, especially pork products that have been processed.

Let’s back up: Carcinogens are substances that may cause cancer in humans — and red meat is thought to be one of them. After extensive research, the International Agency for Research on Cancer (IARC) has classified red meat as a Group 2A carcinogen, which it describes as “probably carcinogenic to humans.”

In particular, red meat is thought to increase your risk of colorectal cancer. And one review showed that pork consumption is more closely connected to an increased risk of rectal cancer than other types of red meat.

And there’s more: processed meat is a Group 1 carcinogen, which means it is known to cause cancer in humans. That puts bacon and sausage in the same category as tobacco and alcohol!.

Pork vs. Chicken: Which is Healthier? – Dr.Berg

FAQ

Is pork shoulder healthy or unhealthy?

Nutritionally, pork possesses a wide range of essential nutrients like energizing B vitamins, choline for developing babies, and iron for healthy red blood cells. A 3-ounce serving of lean pork is loaded with protein and low in fat. Eating lean pork daily can be a part of a well-balanced, high-nutrient diet.

What is the healthiest cut of pork?

If you’re looking for the healthiest pork options, you want lean cuts — tenderloin, loin chops and sirloin roast. Bacon and other fatty cuts are very high in artery-clogging saturated fat and cholesterol and not for everyday eating.

Is pork shoulder fatty or lean?

It’s also full of fat, and can be extremely flavorful if cooked properly: low and slow, which breaks down the collagen into gelatin and melts the fat. Because pork shoulder contains a lot of fat, it has a more pronounced pork flavor than leaner cuts, like pork chops.

Is pork shoulder good for cholesterol?

“Pork is a source of high-quality protein and also contains a number of nutrients,” Zumpano says, “but it’s also a source of saturated fat and cholesterol, so it should be limited in terms of how often you eat it and how much of it you eat.”

Is pork shoulder healthy?

This size serving of pork shoulder also contains more than 5 grams monounsaturated fat and 61 milligrams omega-3 fatty acids, which are both considered healthy fats. Pork shoulder is an excellent source of animal protein, with 17.4 grams or 35 percent of the DV in a 100 gram-portion of raw, fresh meat.

What is pork shoulder used for?

It is best braised, cut up for stews, or used to make ground pork. If roasted, pork shoulder needs to be covered and have liquid in the pan for most of the roasting time. What Is Pork Shoulder? Pork shoulder is a triangular cut from the area just above the front leg of the pig.

Is pork shoulder a lean cut?

(Meat does not contain carbohydrates.) Pork shoulder isn’t considered a lean cut of pork, because it’s somewhat high in fat and saturated fat. A 100-gram portion contains 12 grams total fat, which is 19 percent of the daily value (DV) recommended by the Food and Drug Administration.

Is pork shoulder a good source of vitamin B12?

Pork shoulder is a significant source of the B vitamins thiamin, riboflavin, niacin and B6 and is also a good source of vitamin B12. These vitamins help the body metabolize macronutrients such as fat and carbohydrates for energy.