Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a robust, flavorful cut from the pork shoulder blade, where the meat and fat are roasted together until the exterior crisps while the interior stays succulent. The texture is tender yet substantial, with a deep, savory flavor that intensifies with slow cooking. Nutritionally, it's a powerhouse of protein (24g per 100g) and provides a significant amount of energy from its healthy fat content.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, meaty flavor and the way it becomes incredibly tender and juicy when roasted slowly, making it a centerpiece for comforting family meals. Its versatility allows it to be seasoned with everything from simple salt and pepper to complex spice rubs, fitting into many culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The relatively high fat content (16.71g per 100g) can be a concern for those monitoring saturated fat intake or following a low-fat diet. To counteract this, practice portion control, trim excess visible fat before cooking, and pair it with high-fiber vegetables like roasted Brussels sprouts or a fresh salad to balance the meal and slow fat absorption.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides essential B vitamins like thiamine (B1) and niacin (B3) for energy metabolism.
- Rich in minerals such as zinc, phosphorus, and selenium.
- The fat content aids in the absorption of fat-soluble vitamins (A, D, E, K).
- A calorie-dense option for those needing to increase energy intake.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'blade' in its name refers to the shoulder blade bone (scapula) that runs through this cut, which helps keep the meat moist and adds flavor during roasting, but can make carving a bit of a puzzle.
Full nutrition (USDA data · scales with serving)
| Water | 58.7 g |
| Energy | 254 kcal |
| Energy | 1065 kj |
| Protein | 24.3 g |
| Total lipid (fat) | 16.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 318 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 38.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.38 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 83.0 mg |
| Betaine | 3.3 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 12.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 35.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.21 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.32 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 6.2 g |
| MUFA 18:1 c | 6.2 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:2 n-6 c,c | 2.2 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.09 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 18:1 t | 0.09 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.29 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.67 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.96 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.99 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.1 g |
| Proline | 0.98 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.09 g |
FAQ
What is the difference between pork loin and pork blade roast?
Pork loin is a leaner, more tender cut from the back, while the blade roast (from the shoulder) has more marbling and connective tissue, making it richer in flavor and better suited for slow roasting to break down the tougher fibers.
How do I ensure my pork blade roast stays juicy?
Use a meat thermometer to avoid overcooking (aim for an internal temperature of 145°F/63°C), let it rest for 10-15 minutes after roasting to allow juices to redistribute, and consider basting or using a roasting pan with a bit of liquid.
Is this cut suitable for a low-carb diet?
Yes, with 0g of carbohydrates per 100g, it is an excellent protein source for low-carb or ketogenic diets, provided you manage the fat intake according to your specific dietary goals.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.54 kcal/g · 38% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.