Pulled pork has become an increasingly popular dish, especially in barbecue restaurants and competitions. But is this tender, saucy pork actually good for you? In this article, we’ll look at the nutritional profile of pulled pork and see how it stacks up health-wise.
What is Pulled Pork?
Pulled pork is made by cooking pork shoulder or other large cuts of pork low and slow. The meat is seasoned, often just with salt and pepper, and then cooked for many hours, either roasted in the oven, simmered in a slow cooker, or smoked over indirect heat.
This long, slow cooking breaks down the tough connective tissues in the pork shoulder, rendering the meat incredibly tender. Once cooked, the pork is “pulled” or shredded into long, succulent strands using two forks. It’s then tossed with a flavorful barbecue sauce and served on sandwiches or plates.
The most common types of pork used are:
- Pork shoulder, also called Boston butt or Boston shoulder
- Pork picnic, from the upper front leg
- Wild boar shoulder
These cuts contain a good amount of fat marbled throughout, which keeps the pork moist as it cooks low and slow. The connective tissues also break down into gelatin, giving pulled pork a rich mouthfeel.
Nutritional Profile of Pulled Pork
Now let’s analyze the nutrition facts of pulled pork. We’ll look at a 3 oz serving, which is about the size of a typical sandwich.
Calories and Macronutrients
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Fat | 9g |
| Saturated Fat | 3g |
| Protein | 18g |
| Carbohydrates | 3g |
Pork itself is a high-protein, relatively high-fat meat. A 3 oz serving provides 18g of protein, which is excellent. Pork is a complete protein containing all the essential amino acids.
There are 9g of fat, most of which is unsaturated fat, plus some saturated fat. Pork contains more mono-unsaturated fatty acids than other traditional meats like beef or chicken.
The small amount of carbs comes from the BBQ sauce coating the meat. Any rubs or seasonings would also contribute traces of carbs.
Vitamins and Minerals
Pork contains a variety of important vitamins and minerals:
| Vitamin/Mineral | Percent Daily Value |
|---|---|
| Thiamin | 3% |
| Niacin | 16% |
| Vitamin B6 | 10% |
| Iron | 6% |
| Zinc | 10% |
| Potassium | 7% |
| Phosphorus | 10% |
Some of the standouts are niacin, vitamin B6, zinc, and phosphorus. Pork provides more than 10% of your daily needs for these nutrients in just one serving. It’s a good source of several B vitamins in particular.
The exact amounts will vary depending on the cut and quality of the pork. Fattier parts like the shoulder also supply more fat-soluble vitamins like vitamin D.
Downsides of Pulled Pork
While pulled pork can be a tasty, protein-packed option, there are some nutritional downsides:
- High in sodium – BBQ sauce and rubs add a lot of sodium, around 20% of the daily value per serving.
- Can be high in saturated fat – Fattier cuts like shoulder can have a good amount of saturated fat.
- Often served with white bread – Sandwiches made with white hamburger buns don’t add nutrition.
- May lack veggies – Served on its own, pulled pork is mostly just meat and sauce.
To make it a bit healthier, load up your sandwich with extra veggies like lettuce, tomato, and onion to balance the meat. Opt for a whole wheat bun over white. And be mindful of portion sizes, as pork shoulder is calorie dense.
How Does It Compare to Other Barbecue Meats?
Pulled pork is one of the most popular proteins on the barbecue circuit, along with brisket, ribs, and chicken. How does it stack up against the competition nutritionally?
Pulled Pork vs. Brisket
Brisket is another top choice for barbecued beef. Here’s how 3 ounces of each compares:
| Nutrient | Pulled Pork | Brisket |
|---|---|---|
| Calories | 180 | 140 |
| Fat | 9g | 7g |
| Saturated Fat | 3g | 3g |
| Protein | 18g | 19g |
Pulled pork has a bit more fat and calories than brisket. But brisket contains slightly more protein. Both are high in protein, but brisket edges out pork as being a leaner choice.
Pulled Pork vs. Ribs
Smoky barbecue ribs can give pulled pork a run for its money. Here’s the comparison:
| Nutrient | Pulled Pork | Pork Ribs |
|---|---|---|
| Calories | 180 | 245 |
| Fat | 9g | 18g |
| Saturated Fat | 3g | 6g |
| Protein | 18g | 17g |
Ribs are significantly higher in both total and saturated fat compared to pulled pork. They also contain slightly less protein in a typical serving. If you’re looking for the leanest pork option, pulled pork would be the better choice over ribs.
Pulled Pork vs. Chicken
Chicken is a go-to healthy protein. Here’s how it stacks up to savory pulled pork:
| Nutrient | Pulled Pork | Chicken Breast |
|---|---|---|
| Calories | 180 | 140 |
| Fat | 9g | 3g |
| Saturated Fat | 3g | 1g |
| Protein | 18g | 26g |
Skinless chicken breast contains significantly less fat and calories compared to fattier pulled pork. It does have more protein in a 3 oz serving. Chicken is the leaner choice, but pulled pork can hold its own as a high-protein option.
Health Benefits of Pulled Pork
Within moderation, pulled pork can have a place in a healthy diet. Here are some of the benefits it provides:
High-Quality Protein
One serving of pulled pork delivers 18g of satisfying protein. This makes it an excellent choice after a workout to help rebuild and repair muscle. The protein also keeps you feeling fuller for longer, curbing overeating.
Important Vitamins and Minerals
As we saw earlier, pulled pork supplies vitamins like niacin, vitamin B6, and several important minerals. Consuming pork as part of a varied diet helps ensure you get sufficient amounts of these nutrients.
Anti-Inflammatory Fats
While pulled pork is moderately high in fat, it contains anti-inflammatory fats like oleic acid. This monounsaturated fatty acid has health benefits similar to that of olive oil. The fat in pork can help regulate cholesterol when eaten in moderation.
Is Pulled Pork Healthy Overall?
Moderation and balance are key with pulled pork. While it can be delicious and provide nutrients, it shouldn’t be eaten in excess:
- Limit portion size to about 3 oz
- Eat with vegetables to add fiber and vitamins
- Pair with whole grains like brown rice or quinoa
- Balance with lean proteins like chicken, fish, or beans
- Watch your sodium intake if eating store-bought sauces
Within a healthy, portion-controlled diet, pulled pork can absolutely be a nutritious option. It provides high-quality protein, important vitamins and minerals, and anti-inflammatory fats. Just be mindful of portions and enjoy as part of an overall balanced diet. A 3 oz serving a couple times a week is reasonable for most people.
Healthier Pulled Pork Recipes
Here are some tips for lightening up pulled pork at home:
Use Leaner Cuts
Opt for leaner pork loin or tenderloin instead of fattier shoulder. Remove the skin after cooking if using pork butt or picnic roast.
Make Your Own Rub
Create a homemade spice rub using less sodium. Omit salt and use more herbs, garlic, pepper, paprika, and chili powder.
Create Lower-Sodium Sauce
Make your own BBQ sauce and leave out or reduce the salt. Use tomato paste, vinegar, mustard, and spices for flavor instead.
Serve with Vegetables
Pile pulled pork high on a salad, sandwich, or rice bowl. Top it off with crunchy coleslaw, bean salsa, or roasted veggies to increase the nutrition.
Bake Instead of Smoking
Skip the smoker and cook low and slow in the oven. This reduces any harmful compounds that could form from smoking.
The Bottom Line
Pulled pork can be a tasty, protein-packed choice when enjoyed in moderation as part of an overall balanced diet. Stick to reasonable portion sizes, limit saturated fat intake, and pair pork with plenty of vegetables and whole grains. This flavorful barbecue staple has a place in a healthy lifestyle when consumed mindfully. Moderation and variety are key.