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How Many Calories in Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 42 kcal | 5.6g |
| 100g | 148 kcal | 19.6g |
A pork, fresh, shoulder, whole, separable lean only, raw contains 148 calories per 100g. A typical 1 oz (28g) provides about 41 calories. Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 148 kcal | 41 kcal |
| Protein | 19.6g | 5.5g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 7.1g | 2.0g |
| of which Saturates | 2.5g | 0.7g |
| Fibre | 0.0g | 0.0g |
| Sodium | 76.0mg | 21mg |
| Potassium | 341.0mg | 95mg |
| Calcium | 14.0mg | 4mg |
| Iron | 1.2mg | 0.3mg |
| Vitamin C | 0.8mg | 0.2mg |
| Vitamin A | 2.0µg | 1µg |
| Selenium | 29.5µg | 8µg |
| Riboflavin (B2) | 0.3mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (39% DV) — an excellent source
- Low in sodium (3% DV)
- High in selenium (54% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 7% DV
- Protein: 39% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 9% DV
- Saturated fat: 12% DV
- Sodium: 3% DV
- Potassium: 7% DV
- Calcium: 1% DV
- Iron: 7% DV
- Vitamin C: 1% DV
- Vitamin A: 0% DV
- Selenium: 54% DV
- Riboflavin (B2): 23% DV
High-protein options alongside pork, fresh, shoulder, whole, separable lean only, raw
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does pork, fresh, shoulder, whole, separable lean only, raw fit your diet?
High-protein diets
At 19.6g of protein per 100g, pork, fresh, shoulder, whole, separable lean only, raw clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in pork, fresh, shoulder, whole, separable lean only, raw per 100g?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw contains 148 calories per 100g, based on USDA reference data.
Is pork, fresh, shoulder, whole, separable lean only, raw high in calories?
A 1 oz of pork, fresh, shoulder, whole, separable lean only, raw (28g) has around 41 calories — roughly 2% of a 2,000-calorie daily intake.
Is pork, fresh, shoulder, whole, separable lean only, raw good for weight loss?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw is fairly calorie-dense at 148 calories per 100g, so portion size matters when losing weight. A 1 oz provides about 41 calories.
How much protein is in pork, fresh, shoulder, whole, separable lean only, raw?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw contains 19.6g of protein per 100g.
Is pork, fresh, shoulder, whole, separable lean only, raw a good source of fibre?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pork, fresh, shoulder, whole, separable lean only, raw compare to chicken, stewing, meat only, raw?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw has 148 calories per 100g, close to chicken, stewing, meat only, raw at 148 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork, fresh, shoulder, whole, separable lean only, raw keto-friendly?
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of pork, fresh, shoulder, whole, separable lean only, raw for 20g of protein?
With 19.6g of protein per 100g, you'd need roughly 102g of pork, fresh, shoulder, whole, separable lean only, raw to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork, fresh, shoulder, whole, separable lean only, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw (this page) | 148 kcal | 19.6g | 0.0g | 7.1g |
| Chicken, Stewing, Meat Only, Raw | 148 kcal | 21.3g | 0.0g | 6.3g |
| Ground Turkey, Raw | 148 kcal | 19.7g | 0.0g | 7.7g |
| USDA Commodity, Turkey Taco Meat, Frozen, Cooked | 148 kcal | 16.8g | 3.0g | 7.6g |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, with Added Solution, Cooked, Grilled | 148 kcal | 29.5g | 0.0g | 3.4g |
| Pork, Fresh, Variety Meats and By-products, Heart, Cooked | 148 kcal | 23.6g | 0.4g | 5.0g |
| Pork, Cured, Ham, Slice, Bone-in, Separable Lean Only, Heated | 148 kcal | 27.2g | 0.7g | 4.1g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.