Pulled pork is a classic barbecue dish that is popular across the United States. It features savory, tender pork that has been slow-cooked and then shredded or “pulled” into strands. While delicious on its own, pulled pork is often doused in a sweet, tangy barbecue sauce before serving. But have you ever wondered just how many calories are in pulled pork without the barbecue sauce?
In this article, we’ll take a close look at the calorie and nutrition profile of pulled pork on its own. We’ll consider different factors that affect the calorie content, like the cut of pork used, cooking method and serving size. Read on to get the full scoop on calories in pulled pork with no barbecue sauce.
Calories in Pulled Pork Per Ounce
The most common way to determine the calories in pulled pork is by looking at the calorie count per ounce. An ounce of pulled pork with no barbecue sauce contains approximately:
– 70-90 calories
This is a ballpark estimate that can vary based on a few factors. These include:
– Cut of pork used – Pork shoulder tends to be fattier than loin cuts, which impacts calorie content.
– Cook time and temperature – The longer pork is cooked and higher the temperature, the more fat that renders out. Less fat means fewer calories.
– Serving size – Calories add up quickly if you eat a hearty 6-8 ounce serving versus a dainty 2-3 ounces.
To get a more specific calorie count for your pulled pork, you’ll need to take into account the cooking method and doneness.
Calories by Cooking Method
How you cook pulled pork can significantly affect its nutrition profile. Here’s how the calorie count compares for common pulled pork cooking methods:
Slow Cooker
Cooking pulled pork in a slow cooker is one of the most popular preparation methods. Pork shoulder or butt is cooked on low heat for 6-12 hours until fall-apart tender.
Calories per 3-ounce serving: 180 calories
Oven
Pulled pork can be roasted in the oven at around 300°F for several hours until fully cooked and easy to shred.
Calories per 3-ounce serving: 165 calories
Instant Pot
Using an Instant Pot or other electric pressure cooker speeds up pulled pork cooking time. Pork cooks for 45-90 minutes under pressure.
Calories per 3-ounce serving: 180 calories
Smoker
Smoking pulled pork “low and slow” over woodchips imparts delicious flavor. Pork smokes at low temp for up to 12 hours.
Calories per 3-ounce serving: 150 calories
As you can see, calorie differences between cooking methods are subtle. Smoking results in a slightly leaner pulled pork.
Calories by Doneness Level
How well-done you cook pulled pork also impacts its fat and calorie content. Here’s how three doneness levels compare:
Rare
Cooking pork shoulder rare with a pale pink center retains more moisture and fat.
Calories per 3-ounce serving: 210 calories
Medium
The sweet spot for pulled pork, cooked until light pink inside.
Calories per 3-ounce serving: 180 calories
Well-Done
Cooking until the internal temperature reaches 200°F+ and meat is browned throughout.
Calories per 3-ounce serving: 150 calories
Well-done pulled pork has the least fat and calories since prolonged cooking gives more time for fat to render out.
Nutrition Facts for Pulled Pork Without Sauce
Now that we’ve compared calories, let’s look at the full nutrition facts panel for 3 ounces of pulled pork without barbecue sauce:
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Fat | 9g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 75mg |
| Sodium | 450mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 24g |
Key takeaways from these nutrition facts:
– Pulled pork is high in protein while containing no carbs or sugar. This makes it a filling meat choice for low-carb diets.
– It has a moderate amount of fat for pork, mainly from saturated fat. Well-cooked pulled pork will be leaner.
– There is a considerable amount of cholesterol in a 3-ounce portion. Individuals with high cholesterol should limit intake.
– Sodium content can vary based on seasonings and rubs used. Watch sodium levels if on a low-sodium diet.
So while pulled pork alone is not the lowest calorie choice out there, it does provide high protein without the carbs found in barbecue sauce.
Low-Calorie Ways to Enjoy Pulled Pork
If you’re looking to cut back on calories, there are simple ways to lighten up your pulled pork:
– Use a leaner cut like pork tenderloin or boneless pork chops. They have less fat than shoulder or butt.
– Remove any visible fat pockets before cooking to reduce overall fat content.
– Cook pork well-done until completely tender to render fat. Shred and drain excess grease.
– Portion into single-serve containers for easy grab-and-go meals instead of over-serving.
– Choose low-calorie toppings like hot sauce, mustard, vinegar, salsa or chimichurri instead of BBQ sauce.
– Enjoy pulled pork in salads, tacos, rice bowls or stuffed peppers for lower-calorie complete meals.
With smart prep and serving methods, you can enjoy flavorful pulled pork while still minding your calorie intake.
How Many Calories in Popular Pulled Pork Serving Sizes
To estimate total calories you’re consuming, the serving size of pulled pork matters. Here are calories counts for popular serving sizes:
2 ounces pulled pork
Calories: 120
This is about the size of a deck of cards and a light portion for an appetizer, side dish or adding to a recipe.
4 ounces pulled pork
Calories: 240
A standard serving size, like on a pulled pork sandwich or moderate lunch or dinner entree portion.
6 ounces pulled pork
Calories: 360
A generous pulled pork plate with a side dish or large sandwich.
8 ounces pulled pork
Calories: 480
A very large pulled pork meal like at a barbecue restaurant with cornbread and sides.
As you can see, calories add up rapidly as the serving size increases. Stick within a 3-5 ounce portion to keep calories in check.
How Pulled Pork Compares to Other Popular Proteins
To put the calories of pulled pork in perspective, here’s how it compares to calories in several other high-protein foods:
| Food | Calories (3 oz serving) |
|---|---|
| Pulled Pork (no sauce) | 180 |
| Chicken Breast | 140 |
| Sirloin Steak | 175 |
| Salmon Fillet | 175 |
| Ground Turkey | 180 |
| Bison Burger | 145 |
| Pork Tenderloin | 120 |
| Black Bean Burger | 100 |
Pulled pork has a similar calorie count to foods like sirloin steak, salmon and ground turkey. It’s higher in calories compared to extra lean chicken breast or pork tenderloin. Going for a plant-based black bean burger would slash the calories.
As you can see, pulled pork lands around the middle of the calorie spectrum compared to other common proteins. Limiting portion sizes and toppings is key to keeping calories in check.
Should You Eat Pulled Pork on a Diet?
Pulled pork can be incorporated into a healthy diet when enjoyed in moderation. Here are some diet tips:
Keto and Low-Carb Diets
Pulled pork is keto-friendly since it contains zero carbs. Enjoy it sans barbecue sauce.
Paleo Diet
Pulled pork fits into the Paleo diet, which emphasizes meat and produce over grains and dairy.
Gluten-Free Diet
Plain pulled pork without sauce or rubs is naturally gluten-free. Use gluten-free buns if making sandwiches.
Heart Healthy Diet
Go easy on portion sizes and use lean cuts like tenderloin to avoid too much saturated fat.
Weight Loss Diet
Keep calories in check by limiting portion sizes to 3-4 ounces per serving when trying to lose weight. Load up on low-cal veggies as sides instead of starches.
Vegetarian/Vegan Diet
Substitute meatless protein like jackfruit or mushrooms to get the pulled texture and pile on veggie toppings instead of pork.
With smart substitutions and sides, pulled pork can work for many different diets when kept to reasonable serving sizes.
The Bottom Line
So how many calories are actually in pulled pork with no barbecue sauce? The answer ranges widely based on serving size, cooking method, doneness level and other factors. But in general, a 3-4 ounce serving of pulled pork contains around 180 calories and provides a good amount of protein. Moderating your portion size, choosing lean cuts of pork, removing excess fat and cooking to a well-done temperature can all help lighten up this barbecue favorite. At the end of the day, pulled pork is a high-flavor choice that can be enjoyed even when monitoring your calorie intake. Pair it with low-calorie sides and watch your portions for a satisfying entree that doesn’t break the calorie bank.
