Pork
Category: Pork Products State: Fresh Parts: Shoulder, (Boston Butt), Blade (Steaks) Characteristics: Separable Lean And Fat Method: Cooked, Braised
Nutrition Highlights
Serving Size
Calories
227
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 135 (59.7%) |
| Protein | 85 (37.6%) |
| Total | 227 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 47 (55.0%) |
| Protein | 21 (25.1%) |
| Fat | 15 (17.7%) |
| Ash | 0.7 (0.8%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Pork shoulder is high in protein, containing around 27 grams of protein per 3-ounce serving. The protein in pork can help support muscle growth and maintenance
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Pork shoulder is a good source of several important B vitamins including niacin, riboflavin, pantothenic acid and vitamin B6. These B vitamins help support energy production and metabolism
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Pork shoulder contains selenium and zinc, which are important minerals that support the immune system and help with thyroid function
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When cooked by braising, pork shoulder retains moisture and tenderness while enhancing flavor. Braising allows the lean and fat portions to become tender and juicy
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Braised pork shoulder is versatile and can be used in soups, stews, sandwiches and more. Its mild flavor pairs well with a variety of seasonings, sauces and sides
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease if consumed in large amounts regularly
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Potential risk of trichinosis if undercooked due to possible parasite infection in pork
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Possible presence of toxins if pork is processed with nitrites or nitrates which have been linked to increased cancer risk
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High in calories and fat which can contribute to weight gain if overconsumed
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Potential allergic reaction to pork in individuals with pork allergy
Additional Information
Pork, particularly fresh shoulder, also known as Boston butt, blade steaks, separable lean and fat, cooked, braised, offers several nutritional benefits, but it is important to consider some potential risks as well.
Starting with the positive aspects, pork shoulder is a good source of high-quality protein. Protein is essential for the growth, repair, and maintenance of tissues in our body, including muscles, skin, and organs. Consuming an adequate amount of protein is crucial for overall health and well-being.
Pork shoulder also contains various vitamins and minerals that contribute to a balanced diet. It is particularly rich in B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, and vitamin B12. These vitamins play vital roles in energy production, brain function, red blood cell formation, and the maintenance of a healthy nervous system.
Additionally, pork shoulder provides essential minerals such as iron, zinc, and selenium. Iron is necessary for the production of red blood cells and the transportation of oxygen throughout the body. Zinc is involved in numerous enzymatic reactions and supports immune function, while selenium acts as an antioxidant and helps regulate thyroid function.
However, it is important to be mindful of the potential risks associated with consuming pork shoulder. One concern is the high fat content, including saturated fat. While fat is an essential macronutrient, excessive intake of saturated fat has been linked to an increased risk of cardiovascular diseases. Therefore, moderation is key when consuming pork shoulder, especially for individuals with existing heart conditions or those aiming to maintain a heart-healthy diet.
Furthermore, the cooking method used for pork shoulder can also impact its nutritional profile. Braising, which involves cooking meat slowly in liquid, can help retain moisture and tenderness, but it may also lead to some nutrient loss. Water-soluble vitamins, such as B vitamins, can leach into the cooking liquid. To minimize this, it is advisable to use the cooking liquid as a base for sauces or gravies to recapture some of the lost nutrients.
Another aspect to consider is the potential presence of harmful bacteria, such as Salmonella or Escherichia coli (E. coli), which can be found in undercooked or improperly handled pork. It is crucial to ensure that pork shoulder is cooked thoroughly to eliminate any harmful bacteria and prevent foodborne illnesses.
In conclusion, pork shoulder, specifically fresh shoulder, blade steaks, separable lean and fat, cooked, braised, offers several nutritional benefits, including being a good source of protein and providing various vitamins and minerals. However, it is important to be mindful of the high fat content, particularly saturated fat, and to consume pork shoulder in moderation. Additionally, proper cooking techniques and hygiene practices should be followed to minimize the risk of foodborne illnesses. As with any food, it is always recommended to consult with a healthcare professional or registered dietitian for personalized advice based on individual dietary needs and health conditions.