Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised
Whole food · Pork Products
Photo: Wikipedia
This is the braised arm picnic cut from a pork shoulder, a cut prized for its rich marbling of lean meat and fat that melts into succulent tenderness during slow cooking. The result is a deeply savory, fork-tender protein with a robust, meaty flavor and a satisfying, melt-in-your-mouth texture. Nutritionally, it's a powerhouse of protein with a significant fat content, making it a hearty and satiating choice.
Calorie split: 44% protein · 0% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its incredible flavor and forgiving nature; the braising process transforms it into a tender, juicy centerpiece that's both comforting and versatile. It's a staple in home cooking and celebratory feasts alike, embodying the soul of hearty, slow-cooked meals.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high total and saturated fat content (14.33g per 100g), which may be a concern for those managing calorie intake or heart health. To counteract this, practice portion control (see below), and pair it with high-fiber, low-carb vegetables like steamed broccoli or a vinegar-based slaw to balance the meal and add nutrients.
Key benefits
- Excellent source of complete protein (24.88g per 100g)
- Rich in B vitamins, especially thiamine (B1), niacin (B6), and B12
- Provides essential minerals like zinc, selenium, and phosphorus
- The slow-braising method breaks down collagen into gelatin, which is good for gut health
- High satiety factor due to protein and fat content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'picnic' in its name refers to its historical use as a convenient, portable cut for outdoor gatherings and picnics, as the bone and fat helped keep the meat moist and preserved before refrigeration was common.
Full nutrition (USDA data · scales with serving)
| Water | 60.0 g |
| Energy | 235 kcal |
| Energy | 985 kj |
| Protein | 24.9 g |
| Total lipid (fat) | 14.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 357 mg |
| Sodium, Na | 96.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 29.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.44 mg |
| Riboflavin | 0.32 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 103 mg |
| Betaine | 4.1 mg |
| Vitamin B-12 | 0.74 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 | 13.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 45.0 iu |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin D3 (cholecalciferol) | 1.1 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 | 4.9 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 | 0.17 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.0 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.30 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.8 g |
| MUFA 18:1 c | 5.6 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:2 n-6 c,c | 2.4 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.10 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.15 g |
| TFA 18:1 t | 0.15 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.68 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.99 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 1.0 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.1 g |
| Proline | 1.0 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.09 g |
FAQ
Is braised pork shoulder the same as pulled pork?
Not exactly. Braised pork shoulder is the cooked result of a specific cooking method (braising) applied to the shoulder cut. Pulled pork is a dish made from pork shoulder (often smoked or slow-roasted, not necessarily braised) that is shredded after cooking. The cut is the same, but the preparation and final presentation differ.
Why is it called 'separable lean and fat'?
This is a USDA retail cut description meaning the meat and fat are not ground together. You can visually separate the lean muscle from the fat layers before or after cooking, unlike in a ground pork product where they are mixed.
How does braising affect the nutrition?
Braising is a moist-heat cooking method that makes the meat tender but does not significantly alter the macro-nutrient profile (protein, fat, carbs). However, some water-soluble vitamins (like B vitamins) may leach into the braising liquid, which is why consuming the sauce or gravy is recommended to retain those nutrients.
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 2.35 kcal/g · 42% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.