Does Pulled Pork Have A Lot of Cholesterol?

Pulled pork has become a popular barbecue staple across many parts of the United States. The tender, fall-apart texture makes it a tasty centerpiece for sandwiches, tacos, nachos, and more. But with its rich flavor comes a higher fat and cholesterol content. If you are watching your cholesterol, you may wonder – does pulled pork have a lot of cholesterol?

The answer depends on a few factors. Leaner cuts of pork used for pulling generally have less cholesterol than fattier options. Preparation method also plays a key role, as does portion size. Understanding the numbers can help you enjoy pulled pork sparingly as part of an overall heart-healthy diet.

What is Pulled Pork?

Pulled pork starts with a large cut of pork, most often from the shoulder. Pork shoulder is an inexpensive cut that contains a good amount of fat marbled throughout. Common names for pork shoulder include Boston butt and picnic shoulder

To make pulled pork, the meat is rubbed with spices, smoked or roasted at low heat for a long time, then shredded or “pulled” apart using two forks The tender, pull-apart texture happens because the meat cooks low and slow, breaking down the connective tissues

The meat pulls apart into thin shreds or chunks that get tossed or sauced Barbecue restaurants and competitions pride themselves on their distinct pulled pork recipes, Backyard cooks have also mastered the art of smoking and shredding pork for perfect pulled pork at home,

Why Pulled Pork is High in Cholesterol

Here are two main reasons why pulled pork tends to be high in cholesterol:

1. Cut of Pork Used

Most pulled pork starts with a fatty cut of pork like the shoulder. While delicious after low and slow cooking, pork shoulder is one of the fattiest cuts due to ample marbling.

According to USDA data, a 3 oz serving of cooked pork shoulder contains 79 mg cholesterol (1). That is 26% of the recommended daily cholesterol limit.

Fattier cuts like pork shoulder have more cholesterol because cholesterol is only found in animal foods. It is concentrated in the fatty parts of meats and poultry.

2. Cooking Method

Smoking and barbecuing meats adds flavor, but can also increase cholesterol levels. Research in the Journal of Food Sciences found meat smoked at lower temperatures for longer times absorbed more smoke compounds (2).

The same study showed smoked meat had increased lipid oxidation after cooking. When lipids oxidize, it indicates the meat underwent chemical changes, potentially forming new compounds.

While more research is needed on how smoking specifically impacts cholesterol, we know that preparing meat with high dry heat, smoking, charring, and grilling can all increase cholesterol oxidation products (3).

Serving Size Matters

When evaluating the cholesterol content of pulled pork, the serving size makes a big difference. Let’s compare 3 oz cooked portions of pork shoulder and pork tenderloin (1):

• Pork shoulder: 79 mg cholesterol
• Pork tenderloin: 62 mg cholesterol

While a 3 oz portion of either cut fits into a heart-healthy diet, a 6 oz pulled pork sandwich could contain 158 mg or more cholesterol. Eating a large serving of pulled pork may mean consuming most of your daily recommended cholesterol in one meal.

The American Heart Association recommends limiting cholesterol from food to less than 300 mg per day (4). Individual needs vary, so work with your doctor on the daily cholesterol limit right for your health status.

Ways to Enjoy Pulled Pork on a Low Cholesterol Diet

Pulled pork does not have to be off limits if you are watching your cholesterol intake. Here are some tips for enjoying pulled pork as part of an overall healthy diet:

Choose Leaner Pork Cuts

Opt for leaner cuts of pork to make pulled pork, like:

• Pork loin
• Pork tenderloin
• Boneless center cut pork chops

These cuts are lower in fat, cholesterol, and calories compared to shoulder. You may need to modify cooking methods and times to pull the pork properly.

For example, pork tenderloin has 62 mg cholesterol per 3 oz serving compared to 79 mg in pork shoulder (1). That makes a difference when eating larger portions.

Remove Excess Fat Before Cooking

Look for solid pieces or thick lines of fat marbled throughout the pork and trim them off prior to cooking. This instantly reduces some of the fat and cholesterol.

Portion Control

Be mindful of your portion size when eating pulled pork. Opt for a 3-4 oz serving and pair it with lower cholesterol sides like a salad, roasted vegetables, or slaw. Avoid giant 6-8 oz portions piled high on a bun.

Balance with Other Low Cholesterol Foods

Make pulled pork an occasional treat balanced by eating more plant proteins like beans and lentils. Fill your plate with fruits, vegetables, whole grains, nuts, seeds, and lean proteins like chicken, fish, or tofu on a daily basis.

Use Dry Rub Instead of Sauces

Many barbecue sauces have added sugars, fats, and sodium. For pulled pork, make your own dry rub using spices and herbs instead of sauce. Dry rub seasoning helps limit the unhealthy additions.

Healthier Ways to Enjoy Pulled Pork Flavor

If you want the flavor of pulled pork but not the high cholesterol and saturated fat, try these alternatives:

Jackfruit

Unripe jackfruit has a texture similar to pulled pork. Season jackfruit with your favorite spices, then cook until tender. The benefit is jackfruit has zero cholesterol as it comes from a tropical fruit.

Mushrooms

Meaty portobello mushroom caps can mimic pulled pork when seasoned. Simply cook low and slow until very tender. The umami flavor takes on smoke and spice rubs.

Beans

Beans stand up well to barbecue flavors. Cook low and slow then shred pinto beans, black beans, chickpeas or lentils for a cholesterol-free pulled pork substitute.

The Bottom Line

Enjoying pulled pork sparingly as part of a balanced, low cholesterol diet is perfectly fine for most people. Just pay attention to your portion size, balance with plant proteins and monitor your overall saturated fat and cholesterol intake. Using leaner cuts of pork and removing visible fat before cooking can also help lighten up this barbecue favorite.

References

1. United States Department of Agriculture FoodData Central. Accessed January 2023.
2. Vital, Ana C.P., et al. “Effects of Different Cooking Methods on the Formation of Lipid Oxidation Products in Chicken and Beef Skewers.” Journal of Food Science, vol. 82, no. 12, Dec. 2017, pp. 2855–2861., https://doi.org/10.1111/1750-3841.13956.
3. Zanardi, Emanuela, et al. “Lipid and Protein Oxidation of Raw and Cooked Meat.” Meat science, vol. 60, no. 4, 2002, pp. 387–391., https://doi.org/10.1016/s0309-1740(01)00155-4.
4. “Dietary Cholesterol and Heart Health.” American Heart Association, www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-cholesterol-and-heart-health.