You might enjoy the flavor and moistness of shoulder cuts of pork, but part of that flavor and moistness comes from its high fat content. The Boston butt pork shoulder is a highly marbled meat most often used to make pulled pork. Knowing the nutrition information for this cut of meat can help you make adjustments to your diet for the occasional indulgence.
Calories in Pork Shoulder
A 3.5-ounce serving of braised Boston butt pork contains 233 calories. The Boston butt pork shoulder makes a high-calorie meat choice when compared to other types of meat. By comparison, the same size serving of roasted chicken breast contains 165 calories. As a more calorie-dense food, the Boston butt cut of meat may not be the healthiest choice if you are trying to lose weight.
Fat in Pork Shoulder
The Boston butt pork shoulder is also higher in fat than other cuts of meat. A 3.5-ounce serving contains 13 grams of total fat and 5 grams of saturated fat, compared to 4 grams of total fat and 1 gram of saturated fat in the same serving of roasted chicken. Not only is the Boston butt higher in total fat, but it is also high in saturated fat, meeting 25 percent of your daily value. The percent daily value is based on a 2,000-calorie diet for healthy adults. Saturated fat in foods like the Boston butt raise blood cholesterol levels and your risk of heart disease.
Protein and Carbohydrates
The Boston butt cut of meat is a good source of protein, and is carbohydrate-free. A 3.5-once serving of the braised meat contains 26 grams of protein, meeting more than 50 percent of your daily value for protein. In addition, as an animal source of protein, the Boston butt is a high-quality source of protein providing all of the essential amino acids. Your body uses amino acids in foods like pork shoulder to build the proteins found in your cells, organs and muscles.
Vitamins and Minerals
While the Boston butt may be high in saturated fat, it is a good source of some of your essential vitamins and minerals. A 3.5-ounce serving contains 2 milligrams of iron, 5 milligrams of zinc, 4 milligrams of niacin, 1 microgram of vitamin B12 and 45 international units of vitamin D. One serving of the braised pork meets 35 percent of your daily value for zinc. Zinc is an essential mineral necessary for wound healing and immune health.
- Cook's Thesaurus: Pork Shoulder Cuts
- USDA National Nutrient Database: Pork, Fresh, Shoulder, (Boston Butt), Blade (Steaks), Separable Lean Only, Cooked, Braised
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management
- Centers for Disease Control and Prevention: Protein
- American Heart Association: Know Your Fats
- Ryan McVay/Photodisc/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.