KETO VERDICTYES
Pork shoulder is excellent for keto: 0g net carbs and a fatty, flavorful cut that slow-cooks into tender, shreddable meat. Rich connective tissue cooks down to gelatin—great for meal prep, stews, and broths.
Is Pork Shoulder Keto?
Pork
Pork shoulder is excellent for keto: 0g net carbs and a fatty, flavorful cut that slow-cooks into tender, shreddable meat. Rich connective tissue cooks down to gelatin—great for meal prep, stews, and broths.
- Net carbs (100g)0g
- Protein (100g)27g
- Fat (100g)17g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
27g
Fat
17g
Calories
259
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero carbs: pure protein + fat supports ketosis
- Naturally higher fat helps hit keto macros without added oils
- Protein-dense (~27g/100g) supports muscle maintenance
- Budget-friendly and forgiving cut for large-batch cooking
- Collagen-rich connective tissue renders into gelatin for body and satiety
- Versatile: works with dry rubs, braises, pressure-cooking, and roasting
HEALTH BENEFITS
- Provides complete protein to support recovery and lean mass
- Source of B vitamins (especially B1, B6) for energy metabolism
- Rich in selenium and zinc for antioxidant and immune support
- Contains phosphorus for bone and muscle function
- Gelatin from slow-cooked collagen may support joint and gut health
- Iron contributes to oxygen transport and energy
PREPARATION SUGGESTIONS
SLOW-COOKER PULLED PORK
Season with salt, pepper, garlic, and smoked paprika; add bone-broth, cook on low 8–10 hours, shred. Serve with bbq-sauce-sugar-free or salsa-fresh.
INSTANT POT CARNITAS
Pressure cook with cumin-seeds, garlic, lime, and bay leaf ~45 min; broil to crisp edges. Serve in romaine-lettuce cups with avocado.
ROASTED PORK SHOULDER
Score fat, rub with salt, pepper, oregano, and olive-oil. Roast at 325°F (163°C) 3–4 hrs until fork-tender; finish hot for crackling.
VIETNAMESE PHO-STYLE BROTH
Simmer with bone-broth, star anise, cinnamon, and ginger 2–3 hrs. Add shirataki or zucchini strands for a keto bowl.
PORK SHOULDER SOUP
Cube and simmer with cauliflower, mushrooms, thyme, and a splash of heavy-cream for a hearty, keto-friendly soup.
TACO FILLING
Warm shredded pork with chili, cumin-seeds, and cholula. Serve with guacamole, cheese, and sour cream in lettuce wraps.