Pulled pork is a classic slow-cooked dish made from pork shoulder (also called Boston butt) that is seasoned, cooked low and slow until it shreds easily, and typically served with barbecue sauce. It is a popular choice for sandwiches, tacos, and meal prep because it is flavorful, versatile, and relatively affordable. This article breaks down the nutrition facts for a standard serving of pulled pork (without sauce) and provides a simple recipe so you can control exactly what goes into your meal.
Ingredients
- 4 lb (1.8 kg) pork shoulder (Boston butt), trimmed of excess fat
- 1 tbsp (15 ml) olive oil
- 2 tbsp (30 g) brown sugar
- 1 tbsp (15 g) smoked paprika
- 1 tbsp (15 g) garlic powder
- 1 tbsp (15 g) onion powder
- 1 tsp (5 g) ground cumin
- 1 tsp (5 g) chili powder
- 1 tsp (5 g) salt
- 1/2 tsp (2.5 g) black pepper
- 1 cup (240 ml) low-sodium chicken broth or water
- 1/2 cup (120 ml) apple cider vinegar (optional, for tang)
Instructions
- Pat the pork shoulder dry with paper towels. In a small bowl, mix together the brown sugar, smoked paprika, garlic powder, onion powder, cumin, chili powder, salt, and pepper.
- Rub the olive oil all over the pork, then coat evenly with the spice mixture. Let it sit at room temperature for 30 minutes while you prepare the slow cooker.
- Place the pork in a slow cooker. Pour the chicken broth (or water) and apple cider vinegar (if using) around the pork, not over the spice rub.
- Cover and cook on LOW for 8–10 hours, or on HIGH for 5–6 hours, until the pork is fork-tender and easily shreds. The internal temperature should reach at least 195°F (91°C) for optimal shredding, but it must be at least 145°F (63°C) per USDA FSIS safe minimum for whole cuts of pork, with a 3-minute rest before slicing or shredding.
- Carefully transfer the pork to a large cutting board. Let it rest for 20–30 minutes, covered loosely with foil.
- Using two forks or meat claws, shred the pork, discarding any large pieces of fat. If desired, skim the fat from the cooking liquid and toss a few spoonfuls back into the shredded meat for moisture.
- Serve immediately, or store for later (see Storage and Reheating).
Tips
- Choose the right cut: Pork shoulder (or Boston butt) is ideal because its marbling keeps the meat moist during long cooking. Avoid lean cuts like tenderloin, which dry out.
- Trim fat, but not all: Leave a thin layer of fat on the surface; it melts during cooking and adds flavor. Trim only large, thick chunks of hard fat.
- Don’t rush the cook: Low and slow is key. If you’re short on time, the HIGH setting works, but the meat may be slightly less tender.
- Season generously: The spice rub is for a 4-pound roast; adjust quantities if your roast is larger or smaller. Taste the finished meat and add salt or extra spices as needed.
Serving Suggestions
Serve pulled pork on soft buns with coleslaw for a classic sandwich, or over rice with black beans and pickled onions for a bowl. It also works well in tacos, quesadillas, or on a baked potato. For a lower-carb option, serve it on lettuce wraps or alongside roasted vegetables.
Variations
- Spicy: Add 1–2 diced chipotle peppers in adobo sauce to the cooking liquid, or increase the chili powder to 1 tbsp.
- Memphis-style: Use a dry rub with more brown sugar and add a splash of liquid smoke (optional) to the broth.
- Carolina-style: After shredding, toss the meat with a vinegar-based sauce (1 cup apple cider vinegar, 1 tbsp sugar, 1 tsp red pepper flakes).
- Mexican-inspired: Use 1 tbsp ancho chili powder instead of smoked paprika, and serve with warm tortillas, cilantro, and lime.
Storage and Reheating
Refrigerate leftover pulled pork in an airtight container within 2 hours of cooking. It will keep for 3–4 days. To freeze, portion into freezer-safe bags or containers, press out air, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Reheat gently in a covered skillet over medium-low heat with a splash of broth or water, or in the microwave in 30-second bursts, until heated through to 165°F (74°C) as per USDA FSIS guidelines for leftovers.
Frequently Asked Questions
How many calories are in pulled pork? A 3-ounce (85 g) serving of plain pulled pork (without sauce) has about 200–250 calories, depending on the fat content of the roast and how much fat is trimmed. The same serving provides roughly 20–25 g of protein, 12–18 g of fat, and 0–2 g of carbohydrates (before any sauce or rub sugar is added).
Is pulled pork high in protein? Yes, it is an excellent source of protein. A typical serving delivers about 20–25 g, which is comparable to chicken breast, though with more fat and calories.
How much fat is in pulled pork? The fat content varies widely. A 3-ounce serving can contain 10–18 g of fat, depending on the cut and how much visible fat you remove after cooking. Trimming excess fat before and after cooking reduces the total.
Is pulled pork keto-friendly? Plain pulled pork (without sugary sauce or rub) is naturally low in carbs—usually under 2 g per serving. However, many commercial barbecue sauces are high in sugar, so check labels or make your own with a sugar substitute.
Can I make pulled pork in an Instant Pot? Yes. Cut the pork into 4–5 large chunks, sear them in the pot, then cook on high pressure for 60–75 minutes with 1 cup of broth. Let the pressure release naturally for 15 minutes, then shred. The texture will be slightly less stringy than slow-cooker results, but still delicious.
What is the best way to reduce the fat in pulled pork? After cooking, let the liquid cool slightly, then skim off the solidified fat with a spoon. Also, discard any large fat pieces when shredding. You can also use a leaner cut like pork loin, but it will be drier and less tender.
Related
- Kirkland Shrimp Cocktail: Make It at Home
- Kohlrabi Potato Pancakes: Crispy & Easy Recipe
- Large Shrimp Cocktail Recipe with Easy Cocktail Sauce
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).