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Pork Shoulder
Meats
Nutri-ScoreA

Pork Shoulder

Sus scrofa domesticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Pork Shoulder provides 250 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Pork shoulder is a flavorful cut of meat that comes from the shoulder of the pig. It is known for its rich taste and tenderness, making it ideal for slow cooking and barbecuing.

Also known as:
Pork buttBoston butt
Scientific NameSus scrofa domesticus
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total40.0g
Protein
20g(50%)
Fats
20g(50%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B120.8 µg (33%)
Niacin8 mg (50%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium33 µg (60%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, pork shoulder provides essential amino acids necessary for muscle repair and growth.
✓Contains significant amounts of B vitamins, particularly B12 and niacin, which are crucial for energy metabolism.
✓High in selenium, an important mineral that acts as an antioxidant and supports immune function.
✓Versatile in cooking, it can be used in various dishes, from pulled pork to stews, enhancing culinary diversity.

Possible Risks & Side Effects

!High in saturated fats, excessive consumption may contribute to cardiovascular disease.
!Improper cooking can lead to foodborne illnesses; ensure it is cooked to a safe internal temperature.

How to Prepare & Consume

Best cooked slowly to enhance tenderness; marinating can add flavor. Ideal for roasting, braising, or smoking.

Smart Selection & Storage

How to Select

Choose pork shoulder that is pinkish-red in color with white marbling; avoid any that appear dull or have excessive liquid in the packaging.

How to Store

Store in the refrigerator if using within a few days, or freeze for longer storage. Wrap tightly to prevent freezer burn.

Myths vs Realities

MythPork should always be cooked well done.
RealityPork can be safely consumed at an internal temperature of 145°F (63°C) with a resting time of 3 minutes.
MythPork shoulder is too fatty to be healthy.
RealityWhile pork shoulder contains fat, it also provides essential nutrients and can be part of a balanced diet when consumed in moderation.
MythAll pork is the same.
RealityDifferent cuts of pork have varying flavors, textures, and cooking methods; pork shoulder is particularly suited for slow cooking.

Healthy Recipes

Citrus Herb Grilled Pork Shoulder

This vibrant grilled pork shoulder is marinated in a zesty citrus and herb blend, offering a refreshing and healthy twist. Perfect for summer barbecues or a light dinner.

Ingredients
  • 2 lbs pork shoulder
  • 1/4 cup olive oil
  • Juice of 2 oranges
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, orange juice, lemon juice, garlic, rosemary, thyme, salt, and pepper.
  2. 2. Marinate the pork shoulder in the mixture for at least 4 hours or overnight in the refrigerator.
  3. 3. Preheat the grill to medium-high heat and grill the pork for about 20-25 minutes per side, or until the internal temperature reaches 145°F. Let rest before slicing.

Slow Cooker Pulled Pork Tacos

Tender pulled pork shoulder cooked in a flavorful spice blend, served in whole grain tortillas with fresh toppings for a healthy taco night.

Ingredients
  • 3 lbs pork shoulder
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 8 whole grain tortillas
  • Fresh cilantro and lime for serving
Instructions
  1. 1. Rub the pork shoulder with chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.
  2. 2. Place the pork in a slow cooker and cook on low for 8 hours or until tender.
  3. 3. Shred the pork with two forks and serve in whole grain tortillas topped with cilantro and a squeeze of lime.

Pork Shoulder Stir-Fry with Vegetables

A quick and colorful stir-fry featuring lean pork shoulder and a variety of fresh vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 1 lb pork shoulder, thinly sliced
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, chopped
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add the sliced pork and cook until browned, then add the vegetables and ginger.
  3. 3. Stir-fry for 5-7 minutes, add soy sauce, and cook for an additional minute before serving.

Pork Shoulder and Quinoa Bowl

A wholesome bowl featuring seasoned pork shoulder served over a bed of fluffy quinoa and topped with fresh vegetables and a tangy dressing.

Ingredients
  • 1 lb pork shoulder, cubed
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Sear cubed pork shoulder in a skillet until browned and cooked through.
  3. 3. In a bowl, combine quinoa, pork, tomatoes, cucumber, feta, olive oil, and vinegar. Toss to combine and serve.

Spicy Pork Shoulder Lettuce Wraps

These spicy pork shoulder lettuce wraps are a fun, low-carb option packed with flavor and fresh ingredients, perfect for a healthy appetizer or light meal.

Ingredients
  • 1 lb pork shoulder, ground
  • 1 tablespoon sriracha
  • 1 tablespoon soy sauce
  • 1 tablespoon hoisin sauce
  • 1 head of butter lettuce
  • 1 carrot, shredded
  • 1 cucumber, julienned
Instructions
  1. 1. In a skillet, cook ground pork shoulder until browned, then stir in sriracha, soy sauce, and hoisin sauce.
  2. 2. Wash and separate lettuce leaves for wraps.
  3. 3. Spoon the pork mixture into lettuce leaves and top with shredded carrot and cucumber before serving.

Pork Shoulder and Sweet Potato Hash

A hearty breakfast hash featuring crispy sweet potatoes and savory pork shoulder, topped with a poached egg for a nutritious start to your day.

Ingredients
  • 1 lb pork shoulder, diced
  • 2 large sweet potatoes, diced
  • 1 onion, chopped
  • 2 tablespoons olive oil
  • 4 eggs
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large skillet, heat olive oil and sauté onions until translucent, then add sweet potatoes and cook until tender.
  2. 2. Add diced pork shoulder and cook until browned and heated through.
  3. 3. In a separate pot, poach eggs and serve on top of the hash, garnished with parsley.

Pork Shoulder and Cabbage Stew

A comforting stew made with tender pork shoulder and nutrient-rich cabbage, simmered in a savory broth for a healthy, filling meal.

Ingredients
  • 2 lbs pork shoulder, cubed
  • 1 small head of cabbage, chopped
  • 4 carrots, sliced
  • 4 cups low-sodium chicken broth
  • 1 onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, brown the pork shoulder cubes, then add onions and garlic until fragrant.
  2. 2. Stir in carrots, cabbage, and chicken broth, and bring to a boil.
  3. 3. Reduce heat and simmer for 1.5 hours until the pork is tender, seasoning with salt and pepper.

Herb-Crusted Pork Shoulder with Roasted Vegetables

A flavorful herb-crusted pork shoulder roasted to perfection, served alongside a medley of seasonal roasted vegetables for a balanced meal.

Ingredients
  • 2 lbs pork shoulder
  • 2 tablespoons Dijon mustard
  • 1 tablespoon fresh thyme, chopped
  • 1 tablespoon fresh rosemary, chopped
  • 4 cups mixed seasonal vegetables (carrots, zucchini, bell peppers)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F. Rub the pork shoulder with Dijon mustard, thyme, rosemary, salt, and pepper.
  2. 2. Place the pork in a roasting pan and surround it with mixed vegetables tossed in olive oil, salt, and pepper.
  3. 3. Roast for about 2 hours, or until the pork reaches an internal temperature of 145°F, allowing it to rest before slicing.

Pork Shoulder and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of pork shoulder, spinach, and quinoa, baked until tender for a nutritious meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 lb pork shoulder, cooked and shredded
  • 1 cup cooked quinoa
  • 2 cups fresh spinach, chopped
  • 1 cup marinara sauce
  • 1/2 cup mozzarella cheese, shredded
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F. In a bowl, mix shredded pork, quinoa, spinach, marinara sauce, salt, and pepper.
  2. 2. Stuff the bell pepper halves with the mixture and place in a baking dish.
  3. 3. Top with mozzarella cheese and bake for 25-30 minutes, until the peppers are tender.

Frequently Asked Questions (FAQ)

What is pork shoulder used for?

Pork shoulder is commonly used for slow cooking methods such as braising, roasting, and barbecuing, making it perfect for dishes like pulled pork.

How should I store pork shoulder?

Store raw pork shoulder in the refrigerator for up to 3-5 days or freeze it for longer storage, up to 6 months.

What is the best way to cook pork shoulder?

The best way to cook pork shoulder is low and slow, either in a slow cooker, oven, or smoker, to break down the connective tissues and enhance flavor.

Is pork shoulder healthy?

Pork shoulder can be part of a healthy diet when consumed in moderation, as it is high in protein and essential nutrients but also contains saturated fats.

Can I eat pork shoulder if I am on a low-carb diet?

Yes, pork shoulder is a low-carb food, making it suitable for low-carb and ketogenic diets.

What is the difference between pork shoulder and pork butt?

Pork shoulder and pork butt are often used interchangeably; however, pork butt comes from the upper part of the shoulder and is generally more marbled.

How do I know when pork shoulder is done?

Pork shoulder is done when it reaches an internal temperature of at least 190°F (88°C) for optimal tenderness.

Can I cook pork shoulder in an Instant Pot?

Yes, cooking pork shoulder in an Instant Pot is a quick and effective method, significantly reducing cooking time while still achieving tenderness.

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Comparisons
Pork Shoulder vs Abalone Pork Shoulder vs Alligator Tail Pork Shoulder vs Alligator Tail Meat
Nutrients
Protein in Pork Shoulder Calories in Pork Shoulder Vitamin-c in Pork Shoulder Magnesium in Pork Shoulder
Featured Guides
Health Benefits of Pork Shoulder Healthy Recipes with Pork Shoulder
Rankings
Meats high in selenium Meats high in niacin Meats low in carbohidratos Meats low in índice glucémico