Pulled pork in barbecue sauce
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
Pulled pork is slow-cooked, shredded meat drenched in a rich, tangy-sweet barbecue sauce. It offers a tender, melt-in-your-mouth texture with a smoky, caramelized flavor profile. Despite its indulgent taste, it provides a solid protein boost (13.19g per 100g) while remaining relatively moderate in fat (4.42g per 100g).
Calorie split: 31% protein · 45% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People adore pulled pork for its comforting, smoky-sweet flavor and incredibly tender texture that practically melts in your mouth. It's deeply tied to American barbecue culture, evoking feelings of community, celebration, and slow-cooked tradition.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (15.2g per 100g) can cause blood-sugar spikes, especially for those managing diabetes. To counteract this, pair it with fiber-rich vegetables like coleslaw or roasted broccoli, and practice portion control (stick to 100-150g servings). Additionally, many barbecue sauces are high in sodium, so look for low-sodium versions or make your own.
Key benefits
- High-quality protein source for muscle maintenance
- Moderate fat content compared to other barbecue meats
- Rich in B vitamins, especially thiamine and niacin
- Provides iron and zinc for immune function
- Versatile protein base for multiple meal types
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'smoke ring'—a pink layer beneath the surface of properly smoked pulled pork—is caused by nitrogen dioxide from burning wood reacting with myoglobin in the meat, not from undercooking.
Full nutrition (USDA data · scales with serving)
| Water | 61.0 g |
| Energy | 168 kcal |
| Energy | 701 kj |
| Protein | 13.2 g |
| Total lipid (fat) | 4.4 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 15.2 g |
| Sucrose | 3.4 g |
| Glucose | 6.4 g |
| Fructose | 5.5 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 305 mg |
| Sodium, Na | 666 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 27.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.13 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 44.5 mg |
| Vitamin B-12 | 0.41 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 126 ug |
| Carotene, alpha | 46.0 ug |
| Cryptoxanthin, beta | 19.0 ug |
| Vitamin A, IU | 264 iu |
| Lycopene | 3435 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 0.89 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.30 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.01 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Vitamin K (Menaquinone-4) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.89 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.44 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.7 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.62 g |
| PUFA 18:2 n-6 c,c | 0.61 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 35.0 mg |
FAQ
Is pulled pork healthy?
Pulled pork can be part of a healthy diet when consumed in moderation. It provides protein, B vitamins, and minerals, but watch out for added sugars and sodium in barbecue sauce. Pair with vegetables and whole grains for a balanced meal.
How long does pulled pork last in the fridge?
Properly stored in an airtight container, pulled pork lasts 3-4 days in the refrigerator. For longer storage, freeze it for up to 3 months.
What cut of pork is best for pulled pork?
The pork shoulder (also called pork butt or Boston butt) is ideal because its high fat content and connective tissue break down during slow cooking, creating tender, flavorful meat.
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 1.68 kcal/g · 31% calories from protein · 1.2 g fiber · 15.2 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: 2.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.