Is Pork Shoulder Healthy? A Closer Look at the Nutrition and Benefits

Pork shoulder, also known as Boston butt or pork butt, is an inexpensive and flavorful cut of pork that comes from the upper part of the front leg of the pig. It’s a popular choice for pulled pork, carnitas, roasts, and other pork dishes. But is this tasty cut of meat actually good for you? Let’s take a closer look at the nutrition profile and potential health benefits of pork shoulder.

Pork Shoulder Nutrition

A 3-ounce serving of cooked pork shoulder provides:

• Calories: 179
• Fat: 9g
• Saturated fat: 3g
• Protein: 21g
• Iron: 1mg (6% DV)
• Zinc: 2mg (13% DV)
• Vitamin B6: 0.3mg (16% DV)
• Vitamin B12: 0.7mcg (29% DV)
• Niacin: 4mg (24% DV)
• Selenium: 20mcg (27% DV)

Pork shoulder is a significant source of the B vitamins thiamin, riboflavin, niacin and B6 and is also a good source of vitamin B12. These vitamins help the body metabolize macronutrients such as fat and carbohydrates for energy.

Pork shoulder also contains high amounts of important minerals like zinc, iron, and selenium. Zinc supports immune function, wound healing, protein synthesis, and cell division. Iron carries oxygen throughout the body, supports energy levels, and promotes normal cognitive function. Selenium acts as an antioxidant and is important for thyroid and immune health.

So while pork shoulder is moderately high in fat and calories compared to leaner cuts of pork, it provides a powerhouse of B vitamins, zinc, iron and selenium.

Potential Health Benefits of Pork Shoulder

In addition to its stellar nutritional profile, here are some of the top ways that pork shoulder may benefit health:

1. Provides High-Quality Protein

A 3-ounce serving of pork shoulder supplies 21 grams of satiating protein. Protein is made up of amino acids, which are the building blocks of tissues throughout the body. Consuming high-quality animal proteins like pork can help maintain and repair bones, muscles, skin, hair, hormones, enzymes, antibodies and more.

The protein in pork shoulder may also help promote weight management by reducing appetite and increasing calorie burn after meals. Multiple studies find higher protein diets are beneficial for weight loss.

2. Boosts Energy Levels

The abundance of B vitamins in pork shoulder play key roles in energy production. Thiamin, riboflavin, niacin, B6 and B12 are involved in metabolizing nutrients and converting food into cellular energy. The iron in pork shoulder also enables red blood cells to carry oxygen for energy production.

Consuming pork shoulder provides the body with critical nutrients to optimize energy levels and avoid fatigue. This makes it an excellent choice for active individuals with higher calorie needs.

3. Supports Heart Health

While fresh pork shoulder is relatively high in fat compared to leaner cuts of pork, it can still be part of a healthy diet. Choosing smaller portions of pork shoulder and trimming excess fat can help manage saturated fat intake.

Interestingly, fresh pork contains high levels of oleic acid – the same monounsaturated fatty acid found in heart-healthy olive oil. Oleic acid has been linked to reduced inflammation and lower LDL (“bad”) cholesterol levels.

When consumed in moderation alongside plenty of fruits, vegetables, and whole grains, pork shoulder may support cardiovascular wellness.

4. May Reduce Risk of Anemia

Iron deficiency is the most common nutritional deficiency worldwide and can cause the condition known as iron-deficiency anemia. Symptoms include fatigue, pale skin, headaches, dizziness and shortness of breath.

Pork shoulder provides an excellent source of highly bioavailable heme iron. Heme iron is more efficiently absorbed than non-heme iron from plant sources. Enjoying pork shoulder a few times per week may help prevent iron deficiency anemia.

5. Helps Balance Blood Sugar

The high protein content of pork shoulder may be beneficial for blood sugar control. Protein slows the absorption of sugar in the bloodstream and reduces unhealthy spikes and crashes in blood glucose.

One study found that replacing carbohydrate foods with protein-rich foods helped lower A1C levels in people with type 2 diabetes. The B vitamins in pork shoulder also play a role in carbohydrate metabolism.

6. Supports Thyroid Function

Pork shoulder is one of the best sources of selenium, a mineral critical for thyroid health. Selenium acts as a powerful antioxidant in thyroid tissues. It helps convert inactive thyroid hormone T4 to the active form T3.

Getting sufficient selenium from foods like pork can help optimize thyroid function, regulate metabolism, and prevent hypothyroidism.

7. May Improve Mood

The zinc in pork shoulder may help regulate mood. Zinc is needed to synthesize neurotransmitters like serotonin that control mood and emotions. Low levels of zinc have been linked to anxiety and depression.

One analysis of 17 studies found zinc supplements significantly reduced symptoms of depression. While more research is needed, eating zinc-rich pork shoulder may contribute to balanced mood.

How to Incorporate Pork Shoulder Into a Healthy Diet

Here are some tips for enjoying pork shoulder as part of a nutritious diet:

• Stick to sensible portions. A serving of pork shoulder should be about the size of a deck of cards (3 ounces). This provides all the benefits without overdoing calories or saturated fat.

• Trim excess visible fat before cooking to cut back on saturated fat intake. Combine this with leaner protein choices like fish, beans, and chicken breast.

• Fill your plate with non-starchy veggies like broccoli, bell peppers, and greens. The fiber, vitamins, minerals and antioxidants help balance the meal.

• Avoid heavily processed forms like pre-seasoned, smoked, or cured pork shoulder. Opt for fresh whenever possible.

• Pair pork shoulder with slowly digested, high-fiber carbs like sweet potatoes, quinoa, or beans to balance blood sugar.

• Boost absorption of iron by including vitamin C-rich foods like oranges, tomatoes, or broccoli.

• Use dry rubs, fresh herbs, spices, vinegars, mustards, and citrus instead of heavy sauces.

• Grill, roast, or slow-cook pork shoulder instead of frying to cut back on added oils.

Healthy Pork Shoulder Recipe Ideas

Here are a few nutritious recipes that highlight the flavors of pork shoulder:

Balsamic Pork Shoulder Sheet Pan Dinner

• Pork shoulder, trimmed
• Potatoes, cut into wedges
• Carrots, halved
• Onion, sliced
• Balsamic vinegar
• Fresh rosemary

Roast pork shoulder alongside potatoes, carrots and onion wedges seasoned with balsamic and rosemary.

Citrus Pulled Pork Lettuce Wraps

• Shredded slow-cooked pork shoulder
• Bibb lettuce leaves
• Orange segments
• Avocado
• Cilantro
• Lime juice

Assemble refreshing lettuce wraps with citrusy pulled pork shoulder, avocado and cilantro.

Pork Shoulder & Vegetable Soup

• Diced pork shoulder
• Onion, garlic, carrots, celery
• Diced tomatoes
• Chicken or veggie broth
• Baby spinach
• Parmesan

Simmer pork shoulder with aromatic veggies and tomatoes in a broth. Finish with spinach.

Herb-Crusted Pork Shoulder with Squash

• Pork shoulder coated in Dijon and herbs
• Roasted delicata squash
• Shallot
• Apple cider vinegar
• Spinach

Roast herb-crusted pork shoulder alongside fall squash and shallots.

Is Eating Pork Shoulder Every Day Healthy?

While pork shoulder can be incorporated into a healthy diet, eating it every single day may be excessive. The American Heart Association recommends limiting processed and unprocessed red meat intake to just 1-2 servings per week.

Enjoying pork shoulder in moderation as part of an overall varied diet that focuses on fruits, vegetables, whole grains, legumes, lean proteins, nuts and healthy fats will provide greater long-term health benefits.

The bottom line is pork shoulder provides important vitamins and minerals like B vitamins, selenium, zinc and iron that offer valuable health perks. But as with any food, balance and moderation is key for optimal wellness.