Pork Shoulder vs Pork Loin: Calories and Nutrition Compared (2026)

Pork loin is higher in protein with 27.3 g, while pork shoulder has more calories at 292. Pork loin contains 242 calories, making it a leaner choice.

Pork shoulder and pork loin are two popular cuts of pork, each with unique nutritional benefits. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Pork Shoulder and Pork Loin?

Pork shoulder is a cut of meat from the shoulder of the pig, known for its rich flavor and higher fat content. It is often used in slow-cooking and barbecue dishes. Pork loin is a lean cut of meat from the back of the pig, prized for its tenderness and lower fat content. It is commonly roasted or grilled.

Pork Shoulder vs Pork Loin: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of pork shoulder and pork loin.

Nutrient (per 100 g)	Pork shoulder (roasted)	Pork loin (cooked)
Calories	292 kcal	242 kcal
Protein	23.3 g	27.3 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	21.4 g	13.9 g
Fiber	0 g	0 g
Sodium	68 mg	62 mg

Which Is Better, Pork Shoulder or Pork Loin?

For weight loss: Pork loin has fewer calories at 242 compared to pork shoulder's 292, making it a better choice for weight loss.

For muscle and protein: Pork loin provides more protein at 27.3 g, while pork shoulder offers 23.3 g.

For low-carb or low-sugar: Both pork shoulder and pork loin contain 0 g of carbs and sugar, making them suitable for low-carb diets.

How to Track Pork shoulder and Pork loin Accurately

Portion sizes and macros can often be misjudged, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pork loin has more protein at 27.3 g compared to pork shoulder's 23.3 g.

Which has fewer calories?

Pork loin has fewer calories at 242, while pork shoulder has 292 calories.

What is the fat content in pork shoulder?

Pork shoulder contains 21.4 g of fat per 100 g.

What is the sodium content in pork loin?

Pork loin has 62 mg of sodium per 100 g.

Do both cuts have sugar?

Both pork shoulder and pork loin contain 0 g of sugar.

How much fiber is in pork shoulder?

Pork shoulder contains 0 g of fiber per 100 g.

Key Takeaways

• Pork shoulder: 292 calories, 23.3 g protein, 21.4 g fat.
• Pork loin: 242 calories, 27.3 g protein, 13.9 g fat.
• Both cuts have 0 g of carbs and sugar.
• Pork shoulder has 68 mg of sodium.
• Pork loin has 62 mg of sodium.