Do you know that 100 G of Pork Shoulder (Arm Picnic, Lean Only) contains 140 calories? If you're looking for a lean source of protein, pork shoulder can be a great option for you. In this article, we'll explore the different types of pork shoulder, its benefits, how to cook it, and more.

Pork shoulder is a flavorful cut of meat that is rich in protein, vitamins, and minerals. In fact, 100 G of pork shoulder contains about 27 G of protein, which is roughly half the recommended daily intake for an average adult. Additionally, it's a good source of zinc, selenium, and vitamin B12.

However, it's important to note that not all pork shoulder is created equal. Some cuts can be high in fat and calories, while others are leaner and more nutritious. Read on to learn more about the benefits of eating lean pork shoulder and how it compares to other cuts of pork, beef, and chicken.

Calories in 100 G Pork Shoulder

As mentioned earlier, 100 G of Pork Shoulder (Arm Picnic, Lean Only) contains 140 calories. However, the number of calories can vary depending on the specific cut of meat and how it's prepared. For example, a fattier cut of pork shoulder may contain more calories, while slow-cooking or roasting can increase the calorie content. It's important to be mindful of portion sizes and cooking methods to avoid consuming excess calories.

Types of Pork Shoulder

Pork shoulder is actually made up of two different cuts of meat: the arm picnic and the blade roast. The arm picnic is a tougher and less expensive cut that benefits from slow-cooking, while the blade roast is a more tender and expensive cut that can be roasted or grilled. Pork shoulder can also be found bone-in or boneless, and with or without the skin. It's important to choose the right cut of pork shoulder for your recipe to achieve the desired texture and flavor.

Benefits of Eating Lean Pork Shoulder

Lean pork shoulder can be a healthy addition to your diet. It's a great source of protein, which is important for building and repairing tissues in the body. Pork shoulder is also rich in vitamins and minerals, including zinc, selenium, and vitamin B12. These nutrients help support a healthy immune system, protect against oxidative stress, and keep your brain and nervous system functioning properly. Additionally, lean pork shoulder can be a good option for those on a weight loss or low-fat diet, as it's relatively low in calories and fat compared to other cuts of pork.

How to Cook Pork Shoulder

Pork shoulder can be cooked in a variety of ways, depending on the cut of meat and your personal preferences. Slow-cooking is a popular method for cooking pork shoulder, as it helps break down the tough connective tissue and results in a tender and flavorful meat. Roasting or grilling can also be effective methods for cooking pork shoulder, particularly if you're using a boneless or skinless cut. It's important to use an internal meat thermometer to ensure that the meat reaches a safe temperature of 145°F.

Ways to Serve Pork Shoulder

Pork shoulder can be a versatile ingredient in the kitchen. It's commonly used in pulled pork sandwiches, tacos, and barbecue dishes. However, it can also be used in stews, soups, and casseroles for a hearty and flavorful addition. Additionally, pork shoulder can be marinated or seasoned with a variety of herbs and spices to create a custom flavor profile.

Nutritional Comparison with Other Cuts of Pork

Compared to other cuts of pork, lean pork shoulder is relatively low in fat and calories. For example, 100 G of boneless pork loin contains 143 calories and 3.3 G of fat, while 100 G of boneless pork tenderloin contains 143 calories and 3.0 G of fat. However, it's important to note that different cuts of pork can vary widely in their nutritional content, so it's always a good idea to check the label and choose leaner cuts whenever possible.

Pork Shoulder Vs Beef and Chicken

Compared to beef and chicken, pork shoulder can be a good option for those looking for a lean source of protein. For example, 100 G of boneless, skinless chicken breast contains 165 calories and 3.6 G of fat, while 100 G of cooked beef roast contains 250 calories and 14 G of fat. However, it's important to note that there are many factors that can influence the nutritional content of these meats, including the cut of meat, cooking method, and portion size.

How Much Pork Shoulder to Eat in a Serving

The recommended serving size for pork shoulder is about 3 ounces, or roughly the size of a deck of cards. This portion size contains about 22 G of protein and 100-150 calories, depending on the cut of meat and cooking method. It's important to be mindful of portion sizes and to balance your intake of pork shoulder with other sources of protein and vegetables for a balanced and nutritious diet.

Recommended Daily Intake of Pork Shoulder

There is no specific recommended daily intake of pork shoulder, as individual needs can vary based on age, gender, activity level, and other factors. However, the USDA recommends that adults consume 5-6.5 ounces of protein per day, with at least half of those ounces coming from lean sources such as pork shoulder. It's important to talk to your doctor or a registered dietitian if you have specific dietary concerns or restrictions.

Pork Shoulder and Weight Loss

Lean pork shoulder can be a good choice for those on a weight loss or low-fat diet, as it's relatively low in calories and fat compared to other cuts of pork. However, it's important to be mindful of portion sizes and cooking methods to avoid consuming excess calories. Additionally, pairing pork shoulder with plenty of vegetables and whole grains can help you feel fuller for longer and support healthy weight loss.