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Pork Shoulder — Nutrients, Health Benefits, And Shopping Tips

Pork shoulder photo

Listonic Team

September 6, 2024

With its high fat content, pork shoulder is perfect for recipes that require long, slow cooking. Explore the health benefits and potential concerns, learn how to select the freshest cuts, and get tips on storing it effectively.

Pork shoulder nutrients

Check the detailed nutritional values of pork shoulder, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 237 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein21 g42%
Sodium72 mg3.13%
Total Fat17 21.79%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes pork shoulder stand out:

21 g

💪 High Protein Content

Pork shoulder facts & tips

🛒
Choose shoulder cuts that are well-marbled and suitable for slow cooking or roasting.
😋
Pork shoulder, also known as Boston butt, is excellent for pulled pork due to its fat content and connective tissue.
📦
Refrigerate fresh pork shoulder and consume it within one to two days. For extended storage, freeze it in an airtight container or freezer bag for up to six to eight months.

Health benefits

Learn how pork shoulder, when prepared with healthy seasonings and cooking methods, can be a versatile and nutritious option that contributes to a balanced diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in B vitamins such as B6 and B12, supporting energy metabolism and brain health.
  • Contains essential minerals such as iron and zinc, which support immune function and overall health.

Health risks

Be aware of the potential issues with pork shoulder.
  • High fat content particularly in the shoulder, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • High sodium content in processed or seasoned pork shoulder products, which can contribute to hypertension and increased cardiovascular risks.
  • Risk of contamination with harmful bacteria such as Salmonella or Trichinella, particularly if the pork shoulder is not properly cooked to a safe internal temperature.
  • Potential for overconsumption due to its rich flavor and tender texture, leading to excessive calorie intake if not mindful of portion sizes.
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How to choose pork shoulder

Pork shoulder is ideal for slow-cooking methods due to its fat content and connective tissue. Look for a cut that is pinkish-red with white marbling throughout. The shoulder should feel dense and heavy, indicating it is a good quality cut.

Avoid pork shoulder cuts that have a pale color or feel flabby. Any cuts with an off smell or slimy texture should be immediately avoided, as these are clear indicators that the meat is not fresh.

How to choose pork shoulder

How to store pork shoulder

Store pork shoulder in the refrigerator, securely wrapped in plastic wrap or butcher paper. Placing it in the coldest section of the fridge helps maintain its freshness for up to one to two days. For extended storage, freezing is the best option.

Air exposure can lead to rapid spoilage of pork shoulder. Keep it away from ready-to-eat foods to avoid cross-contamination. Always defrost frozen pork shoulder in the refrigerator and use it promptly to ensure optimal flavor and safety.

✅ Extra Tip

If you're planning to use pork shoulder for pulled pork, consider freezing it in the marinade; this will save time later and ensure the meat is well-flavored when cooked.

How long does it last?

Pork shoulder can last for 1-2 days in the refrigerator. For longer storage, pork shoulder can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover pork shoulder can be used in a variety of savory and comforting dishes. Shred the tender meat and add it to sandwiches, wraps, or tacos with fresh vegetables and sauces. Pork shoulder is also great when added to pasta dishes, such as a pork ragu with tomatoes and garlic.

Use pork shoulder in a casserole with root vegetables, potatoes, and herbs, or mix it into a stew or soup for added flavor and richness. If you have a lot of pork shoulder, consider making a batch of pulled pork with barbecue sauce, perfect for sandwiches or sliders. Pork shoulder can also be used in carnitas for tacos, or mixed into a grain bowl with quinoa and roasted vegetables. For a quick snack, reheat the pork shoulder and serve it with flatbread and a dipping sauce, or add it to a pasta bake with cheese and vegetables.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How pork shoulder supports specific health conditions

Pork shoulder is a versatile cut of meat rich in protein, supporting muscle health and tissue repair. It also contains B vitamins and minerals like iron, promoting blood health and brain function. While pork shoulder is higher in fat, its rich flavor and nutrient profile make it a satisfying option when consumed in moderation. Pairing it with vegetables or whole grains can enhance its nutritional value, supporting overall well-being.

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