Pork Shoulder comes in around 269 calories per 100g, with 17g of protein and 22g of fat. More about flavor and fat than pure protein density. Best to portion deliberately when tracking macros.
Calories scale with portion. Here's how a typical pork shoulder serving translates in your tracker:
Calorie-dense and fatty — 22 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
How pork shoulder stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at pork shoulder and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StorePork Shoulder has approximately 269 calories per 100g. A typical serving — 3 oz (85g) — comes in at 229 calories.
17g of protein per 100g. That puts pork shoulder at roughly 6.3g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Pork Shoulder sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.