Pork, Fresh, Shoulder, Whole, Separable Lean Only, Cooked, Roasted
Serving Size 1 cup, diced
Nutritional Value and Analysis
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Cooked, Roasted with a serving size of 1 cup, diced has a total of 310.5 calories with 18.28 grams of fat. The serving size is equivalent to 135 grams of food and contains 164.52 calories from fat. This item is classified as pork products foods.
This food is a good source of protein, zinc, selenium, thiamin, riboflavin, niacin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol and saturated fats. Pork, Fresh, Shoulder, Whole, Separable Lean Only, Cooked, Roasted is a high fat food because 52.99% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 67% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 67% of the recommended daily needs of protein.
Zinc 51% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 51% of the recommended daily needs of zinc.
Selenium 92% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 92% of the recommended daily needs of selenium.
Thiamin 71% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 71% of the recommended daily needs of thiamin.
Riboflavin 38% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 38% of the recommended daily needs of riboflavin.
Niacin 36% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 36% of the recommended daily needs of niacin.
Vitamin B-12 48% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 48% of the recommended daily needs of vitamin b-12.
Tryptophan 130% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 130% of the recommended daily needs of tryptophan.
Threonine 120% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 120% of the recommended daily needs of threonine.
Isoleucine 129% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 129% of the recommended daily needs of isoleucine.
Leucine 98% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 98% of the recommended daily needs of leucine.
Lysine 125% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 125% of the recommended daily needs of lysine.
Methionine 73% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 73% of the recommended daily needs of methionine.
Phenylalanine 63% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 63% of the recommended daily needs of phenylalanine.
Tyrosine 50% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 50% of the recommended daily needs of tyrosine.
Valine 119% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 119% of the recommended daily needs of valine.
Histidine 151% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 151% of the recommended daily needs of histidine.
Cholesterol 41% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 41% of the recommended daily intake of cholesterol.
Saturated Fats 32% of DV
A serving of 135 grams of pork, fresh, shoulder, whole, separable lean only, cooked, roasted has 32% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup, diced (135 g)
Amount Per Serving | ||
---|---|---|
Calories 310.5 | Calories from Fat 165 | |
% Daily Value* | ||
Total Fat 18.3g | 28% | |
Saturated Fat 6.5g | 32% | |
Trans Fat 0g | ||
Cholesterol 121.5mg | 41% | |
Sodium 101.3mg | 4% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 34g |
Vitamin A 0% | Vitamin C 1% |
Calcium 2% | Iron 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 9.45 IU | 0% | |
→ Vitamin A, RAE | 2.7 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 0 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 1.16 µg | 48% | |
Vitamin B-6 | 0.43 mg | 25% | |
Vitamin C | 0.81 mg | 1% | |
Vitamin D | 52.65 IU | 13% | |
→ Vitamin D3 | 1.35 µg | - | |
Vitamin E | 0.34 mg | 2% | |
Vitamin K | 0 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 0 g | 0% | |
Sugars | 0 g | 0% | |
Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 18.28 g | 28% | |
Saturated Fats | 6.47 g | 32% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0.01 g | - | |
→ Lauric Acid | 0.01 g | - | |
→ Myristic Acid | 0.22 g | - | |
→ Palmitic Acid | 4 g | - | |
→ Stearic Acid | 2.11 g | - | |
Monounsaturated Fats | 8.33 g | - | |
→ Palmitoleic Acid | 0.51 g | - | |
→ Oleic Acid | 7.55 g | - | |
→ Gadoleic Acid | 0.19 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 1.69 g | - | |
→ Linolenic Acid (18:2) | 1.47 g | - | |
→ Linolenic Acid (18:3) | 0.05 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0.09 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0 g | - | |
→ Docosapentaenoic Acid (DPA) | 0 g | - | |
→ Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 34.2 g | 67% | |
→ Alanine | 1.99 g | - | |
→ Arginine | 2.13 g | - | |
→ Aspartic acid | 3.17 g | - | |
→ Cystine | 0.44 g | - | |
→ Glutamic acid | 5.35 g | - | |
→ Glycine | 1.62 g | - | |
→ Histidine | 1.37 g | 151% | |
→ Isoleucine | 1.6 g | 129% | |
→ Leucine | 2.74 g | 98% | |
→ Lysine | 3.08 g | 125% | |
→ Methionine | 0.91 g | 73% | |
→ Phenylalanine | 1.36 g | 63% | |
→ Proline | 1.37 g | - | |
→ Serine | 1.41 g | - | |
→ Threonine | 1.56 g | 120% | |
→ Tryptophan | 0.43 g | 130% | |
→ Tyrosine | 1.19 g | 50% | |
→ Valine | 1.85 g | 119% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 24.3 mg | 2% | |
Copper | 0.17 mg | 19% | |
Iron | 2.03 mg | 11% | |
Magnesium | 27 mg | 6% | |
Manganese | 0.04 mg | 2% | |
Phosphorus | 298.35 mg | 24% | |
Potassium | 467.1 mg | 10% | |
Selenium | 50.49 µg | 92% | |
Sodium | 101.25 mg | 4% | |
Zinc | 5.62 mg | 51% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 121.5 mg | 41% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Pork, Fresh, Shoulder, Whole, Separable Lean Only, Cooked, Roasted with 310.5calories? A brisk walk for 68 minutes, jogging for 32 minutes, or hiking for 52 minutes will help your burn off the calories in pork, fresh, shoulder, whole, separable lean only, cooked, roasted.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 65 minutes |
Dancing | 56 minutes |
Golfing | 56 minutes |
Hiking | 52 minutes |
Light Gardening | 56 minutes |
Stretching | 104 minutes |
Walking - 3.5 mph | 68 minutes |
Weight Training - light workout | 86 minutes |
Aerobics | 39 minutes |
Basketball | 43 minutes |
Bicycling - 10 mph or more | 32 minutes |
Running - 5 mph | 32 minutes |
Swimming | 37 minutes |
Walking - 4.5 mph | 41 minutes |
Weight Training - vigorous workout | 43 minutes |
Similar Food Items to Pork, Fresh, Shoulder, Whole, Separable Lean Only, Cooked, Roasted
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean And Fat, Cooked, Braised | 235 | 14.33g | 24.88g | 0g |
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean And Fat, Cooked, Roasted | 317 | 24.01g | 23.47g | 0g |
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean And Fat, Raw | 193 | 12.51g | 18.71g | 0g |
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean Only, Cooked, Braised | 194 | 8.87g | 26.76g | 0g |
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean Only, Cooked, Roasted | 228 | 12.62g | 26.68g | 0g |
Pork, Fresh, Shoulder, Arm Picnic, Separable Lean Only, Raw | 120 | 3.77g | 20.26g | 0g |
Pork, Fresh, Shoulder, Whole, Separable Lean And Fat, Cooked, Roasted | 292 | 21.39g | 23.28g | 0g |
Pork, Fresh, Shoulder, Whole, Separable Lean And Fat, Raw | 236 | 17.99g | 17.18g | 0g |
Pork, Fresh, Shoulder, Whole, Separable Lean Only, Raw | 148 | 7.14g | 19.55g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium