Pulled pork is a popular barbecue dish that is made by cooking pork shoulder or other cuts of pork slowly over low heat, usually by smoking or roasting, until the meat easily shreds or pulls apart. Pork shoulder is often used for pulled pork because it contains a good balance of fat and collagen that helps keep the meat moist and tender as it cooks low and slow. Once cooked, the pork is literally pulled or shredded into strands or chunks using forks, fingers, or tongs before being tossed or sauced and served on rolls, sandwiches, plates, or tacos.
What is Pulled Pork?
Pulled pork is made using pork shoulder, also called Boston butt or pork butt. This cut comes from the upper part of the front leg of the pig. Pork shoulder contains a good ratio of meat to fat and connective tissue, which is what allows it to be cooked slowly over many hours until tender and able to be pulled apart into shreds.
Other cuts of pork can also be used to make pulled pork, like pork loin or picnic ham, but they tend to be leaner and don’t shred as easily. Pork shoulder is the traditional and most common cut used.
To make pulled pork, the pork shoulder is rubbed with a dry seasoning blend, often simply salt and pepper or sometimes spices like paprika, garlic powder, onion powder, brown sugar, and cayenne pepper. It is then cooked slowly over low heat via methods like smoking, roasting, braising, or cooking in a slow cooker.
The long, slow cooking at temperatures ranging from 225-325°F over 4-12 hours breaks down the pork’s collagen and connective tissues, transforming a tough cut into tender, pull-apart meat. Wood smoke from barbecuing or smoking also adds delicious flavor.
Nutrition Facts for Pulled Pork
The nutrition information for pulled pork can vary depending on a few factors:
- Cut of pork used – Pork shoulder tends to have a higher fat content than leaner cuts like pork loin or tenderloin
- Cooking method – Smoking, roasting, braising, etc. can slightly alter the fat and nutrient profile
- Serving size – Pulled pork nutrition will be different depending on if it’s a 3 oz serving versus 6 oz, etc.
- Added ingredients – Barbecue sauce, rubs, and other seasonings affect the calorie, carb, sodium, etc counts
That said, here are some general nutrition facts for 3 ounces or about 85 grams of pulled pork without added sauce or seasonings, based on using pork shoulder:
| Calories | 180 |
|---|---|
| Fat | 9 g |
| Saturated Fat | 3 g |
| Cholesterol | 75 mg |
| Sodium | 55 mg |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Protein | 22 g |
The main nutrients in pulled pork are protein and fat from the pork itself. There are no carbohydrates. A 3 ounce serving provides about 22 grams of protein which is helpful for building muscle, over 40% of the Daily Value. The fat content provides flavor, moisture, and mouthfeel.
Calories in 1 Ounce of Pulled Pork
Now specifically looking at the calories in just 1 ounce of pulled pork without sauce or other additions:
There are 60 calories in 1 ounce of pulled pork.
The macros break down as:
- Fat: 3 g
- Saturated Fat: 1 g
- Protein: 7 g
- Carbs: 0 g
This nutrition information is based on using pork shoulder and calculating for cooked pulled pork without any barbecue sauce, rubs or other seasonings.
Comparing Calories to Other Meats
How does the calorie count for 1 ounce of pulled pork stack up against other popular proteins?
- Chicken breast: 43 calories in 1 oz
- Lean ground beef (90% lean): 55 calories in 1 oz
- Sirloin steak: 51 calories in 1 oz
- Pork tenderloin: 36 calories in 1 oz
- Bacon: 49 calories in 1 oz
Pulled pork clocks in a bit higher than some leaner meat choices, but lower than fattier cuts like bacon. The calories for 1 oz of pulled pork are fairly comparable to beef and other moderate fat meats.
Nutrients in Pulled Pork
Let’s take a more in-depth look at the various nutrients provided in pulled pork:
Protein
Protein is an important nutrient that provides amino acids that we need for building, repairing, and maintaining muscle tissue. Pork is an excellent source of high quality protein.
A 1 ounce serving of pulled pork contains about 7 grams of protein. That provides 14% of the recommended Daily Value (DV) for protein.
Consuming adequate protein as part of a balanced diet can help maintain and increase muscle mass as we age.
Fat
The main fat in pork is monounsaturated and saturated fat. Despite decades of warnings about saturated fat, current research indicates saturated fat intake does not appear to impact heart disease risk for most people when consumed in moderation as part of a nutritious diet.
Monounsaturated fat has been linked to reduced inflammation and lower heart disease risk factors like high cholesterol and triglycerides.
A 1 ounce serving of pulled pork contains 3 grams total fat, with about 1 gram saturated fat. This provides 4% and 3% of the DVs, respectively.
Vitamins and Minerals
While not rich in vitamins and minerals, pulled pork provides a small amount of various nutrients:
- Zinc: 5% DV
- Vitamin B6: 3% DV
- Niacin: 3% DV
- Phosphorus: 2% DV
- Iron: 2% DV
These help provide small but useful amounts of micronutrients to support health.
Sodium
There is 55 mg of sodium in a 1 ounce serving of plain pulled pork based on the pork itself without any additional salt. That is relatively low, providing just 2% of the recommended limit for sodium per day.
However, many recipes call for adding salt and bbq sauce or rubs that can increase the sodium content significantly. Checking labels to find low sodium varieties or controlling added salt can help keep sodium in check.
How Many Calories in Heavier Pulled Pork Servings
Portion sizes of pulled pork at barbecue restaurants or gatherings are often heavier than just 1 ounce.
Here’s how the calories scale up for larger serving sizes of pulled pork without sauce or other additions:
- 2 ounces: 120 calories
- 3 ounces: 180 calories
- 4 ounces: 240 calories
- 6 ounces: 360 calories
- 8 ounces: 480 calories
The protein, fat, sodium, etc increase proportionally as well with larger serving sizes. Consuming 4-6 ounces of pulled pork can provide an excellent source of protein as part of a meal.
Calories Added from Barbecue Sauce
Barbecue sauce adds flavor but also significantly increases the calorie count and sugar content of pulled pork.
Just 2 tablespoons (30 ml) of thick, tomato-based bbq sauce adds around 70-90 calories and 15-18 grams of sugar to pulled pork.
Going lighter on the amount of barbecue sauce or using a thin, vinegar-based sauce lower in sugar can help keep calories under control.
Ways to Reduce Calories in Pulled Pork
For those watching their calorie intake, here are some tips to lighten up pulled pork:
- Use leaner pork loin instead of higher fat shoulder
- Trim excess visible fat before cooking
- Cook without skin to reduce fat
- Portion smaller serving sizes like 2-3 oz
- Go easy on high-calorie barbecue sauce
- Serve on a salad instead of bun to increase nutrients
Health Benefits of Pulled Pork
When consumed in moderation as part of a healthy diet, pulled pork can provide some benefits:
- High quality protein – Pulled pork is an excellent source of protein needed for muscle maintenance, wound healing, and keeping hunger satisfied.
- B vitamins – Pork contains Thiamin, Niacin, Vitamin B6 and B12. These support energy metabolism and brain health.
- Selenium – Pork is a good source of this antioxidant mineral that supports thyroid and immune function.
- Zinc – Necessary for immunity, DNA synthesis, and growth, pork provides zinc.
- Iron – Pork contains heme iron that is more easily absorbed than plant sources. Iron carries oxygen in the blood.
Risks and Downsides of Eating Pulled Pork
While perfectly healthy in moderation, there are some potential downsides to consider if eating pulled pork frequently or in excess:
- High in fat and calories – Pork shoulder is a fattier cut that provides a high percentage of calories from fat. This can contribute to weight gain if overeaten.
- Cancer risk – High temperature cooking like grilling or smoking may produce compounds that are carcinogenic. Eating a variety of cooking methods can reduce this risk.
- Sodium content – Many recipes add a lot of salt. Excess sodium intake is linked to high blood pressure.
- Nitrates/nitrites – Many processed meats like bacon contain these preservatives that have been linked to cancer.
Enjoying pulled pork in moderation as part of an overall healthy diet can allow you to reap the benefits while minimizing potential downsides.
Should You Eat Pulled Pork?
Given the nutrition profile and potential health impacts, here are some final thoughts on whether pulled pork should be part of your diet:
- Pulled pork can be a tasty and protein-rich addition to a varied diet for most healthy individuals when consumed in moderation.
- Be mindful of portion size, as the fat and calorie content can quickly add up, especially with the addition of barbecue sauce.
- Try limiting pulled pork to once or twice per week and keep serving sizes reasonable, around 3-6 oz.
- Pair with vegetables and whole grains. For example, a salad, baked beans, or slaw can balance out a pulled pork sandwich.
- Consider using leaner cuts of pork, trimming fat, and controlling sodium intake to reduce downsides.
- As with most meats, cooking method matters – limit charring or smoking and opt for stewing, baking, or sous vide when possible.
Pulled pork can absolutely be part of a healthy diet for most people when consumed mindfully and in moderation. Just be attentive to your individual nutritional needs and health conditions to determine what works best for you.
Conclusion
To summarize the key points:
- There are 60 calories in 1 ounce of pulled pork without sauce or other additions
- Pulled pork provides protein, B vitamins, selenium, zinc, iron and other nutrients
- Fat, sodium, nitrates, and calories add up quickly, so practice portion control
- Balance pulled pork with vegetables, grains, and other healthy sides as part of an overall nutritious diet
- Enjoy pulled pork in moderation as a tasty source of protein and nutrients
Understanding the calorie and nutrient profile of pulled pork allows you to incorporate it wisely as part of a healthy lifestyle.
