Pulled pork is a popular barbecue dish that is often served on a bun or as part of a plate with sides. Many people following low-carb or keto diets are curious about the carb content of pulled pork, especially the net carbs, which account for fiber content. In this comprehensive guide, we will explore how many net carbs are typically found in pulled pork based on different cooking methods and serving sizes.
What are Net Carbs?
Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food. Fiber is a type of carb that our bodies cannot digest, so it does not impact blood sugar levels like other carbs. When counting carbs on a keto or low-carb diet, it’s important to pay attention to net carbs instead of total carbs.
Here is the formula for calculating net carbs:
Total Carbohydrates – Fiber = Net Carbs
By focusing on net carbs rather than total carbs, you get a better sense of a food’s true carbohydrate content. Foods like vegetables often have a lot of fiber, so their net carb count is much lower than their total carb count.
Nutrition Info for Pulled Pork Without Sauce
The specific carb content of pulled pork can vary considerably depending on the cut of pork used, cooking method, and serving size. But here are some general nutrition facts on pulled pork without any barbecue sauce or other additions:
- 3 ounces of pulled pork (about the size of a deck of cards) has around 0 grams of net carbs.
- Pulled pork is a good source of protein, with around 25-30 grams per 3 ounce serving.
- It has a moderate amount of fat, with 5-10 grams per serving depending on the cut of pork used.
- There are usually minimal carbohydrates in pulled pork itself – less than 1 gram per serving.
- Most of the carbs in pulled pork come from barbecue sauce, buns, or side dishes it is served with.
So a typical 3-4 ounce serving of pulled pork without any sauces or sides would be very low in net carbs. You get a lot of protein and fat without all the carbs.
Carb Content With Different Cuts of Pork
While most cuts of pork are minimal in carbs, some do have slightly more than others. Here is a comparison:
| Cut of Pork | Total Carbs per 3 oz | Net Carbs per 3 oz |
|---|---|---|
| Pork shoulder | 0g | 0g |
| Pork butt | 0g | 0g |
| Pork loin | 0g | 0g |
| Pork belly | 0g | 0g |
Pork shoulder and pork butt are the most popular cuts used for pulled pork because they become very tender when cooked low and slow. But as you can see, other cuts like loin or belly have the same minimal carb content per serving.
Impact of Dry Rub
Many tasty pulled pork recipes call for a dry rub, which is a mixture of spices and herbs applied to the pork before cooking. A typical dry rub contains:
- Brown sugar
- Paprika
- Chili powder
- Garlic powder
- Onion powder
- Salt
- Pepper
The dry rub adds a lot of flavor but not too many carbs. A light coating of dry rub likely adds less than 1 gram of net carbs per serving. The brown sugar can increase the carb content slightly – but you are still looking at 1 net carb or less per serving of pulled pork.
Impact of Barbecue Sauce
Barbecue sauce is where most of the carbs come in when eating pulled pork. The sweet, tangy sauces often have 15-20 grams of carbs per 1/4 cup serving.
Here are the nutrition facts for some popular sauces:
| BBQ Sauce | Total Carbs (1/4 cup) | Net Carbs (1/4 cup) |
|---|---|---|
| Sweet Baby Ray’s (original) | 16g | 14g |
| KC Masterpiece (original) | 18g | 16g |
| Stubb’s (original) | 20g | 12g |
As you can see, just a 1/4 cup of barbecue sauce can add 14-16 grams of net carbs to your pulled pork. So piles of sauce will really increase the carb count fast.
Sauce Recommendations for Low Carb Diet
To keep your pulled pork relatively low in carbs, here are some tips:
- Use sauce sparingly – no more than 2-3 tablespoons per 3-4oz serving of pork.
- Look for low carb barbecue sauce options under 5g net carbs per 2 tbsp serving.
- Make your own low carb barbecue sauce with reduced sugar.
- Skip the sauce and use spices, hot sauce, mustard, or vinegar-based mop sauce for flavor instead.
Impact of Serving Size
Obviously the more pulled pork you eat in one sitting, the more carbs you will consume, especially if sauce is included.
Here are some estimates for net carbs based on serving size:
| Serving Size | Net Carbs (No Sauce) | Net Carbs (With 2 tbsp Sauce) |
|---|---|---|
| 3 oz | 0g | 5g |
| 6 oz | 0g | 10g |
| 10 oz | 1g | 15g |
Ideally for low carb diets, keep your serving size to around 3-6 ounces of pulled pork. You’ll get plenty of protein without too many carbs. Going up to 10+ ounces in a single sitting will increase your net carbs, especially if dipping in barbecue sauce.
Low Carb Accompaniments
In addition to watching your sauce and meat portions, you can keep your whole pulled pork meal lower in carbs by choosing low carb sides and toppings. Some to consider:
- Coleslaw – make it yourself with low carb mayo or vinegar-based dressing.
- Green salad
- Roasted broccoli
- Turnip fries instead of french fries
- Low carb baked beans – use a reduced sugar recipe.
- Cauliflower mash instead of potato salad
And instead of a bun, try serving it over:
- Cabbage leaves
- Bed of shredded lettuce
- Wedge of iceberg lettuce
- Low carb tortillas or wraps
Watch out for cornbread, dinner rolls, and high carb dipping sauces that often accompany barbecue meals.
Bun Substitutions
Going bun-less is an easy way to slash the carbs when eating pulled pork. But if you really want to enjoy it on a bun, here are some low carb options:
- Lettuce wrap bun
- Portobello mushroom bun
- Low carb tortilla or flatbread
- Cheese bun
Just watch your portion size, as even low carb buns can add up if you eat a lot of them.
Low Carb Pulled Pork Recipes
Here are some delicious low carb pulled pork recipes to try:
Dry Rub Pulled Pork
Flavor pork shoulder all over with a spicy dry rub. Slow cook until fall apart tender. Shred and eat topped hot sauce, mustard, etc. No sauce needed.
Vinegar-Based Pulled Pork
Use a mop sauce while cooking made with apple cider vinegar, chicken broth, and spices. Skip the sweet barbecue sauce.
Crockpot Pulled Pork
Throw a pork shoulder in the slow cooker with low carb rub ingredients like chili powder, cumin, garlic, and chipotle pepper. Cook 6-8 hours until falling apart. Drain liquid before shredding.
Baked Pulled Pork
Coat pork shoulder with dry rub and bake at 325F for 4-5 hours until extremely tender. Use forks to shred meat. Serve with slaw and hot sauce.
Pulled Pork Nutrition Per Popular Brands
Here is the nutrition info for pulled pork from some popular restaurants:
Pulled Pork Nutrition at Popular BBQ Joints
| Restaurant | Serving Size | Total Carbs | Net Carbs |
|---|---|---|---|
| Dickey’s Barbecue Pit | 4 oz | 6g | 3g |
| Sonny’s BBQ | 4 oz | 9g | 5g |
| Mission BBQ | 3 oz | 3g | 2g |
As expected, carb content is relatively low for just the pulled pork with sauce on the side. Serving size matters too.
Pulled Pork from Popular Grocery Brands
| Brand | Serving Size | Total Carbs | Net Carbs |
|---|---|---|---|
| Jack Daniel’s | 2 oz | 3g | 1g |
| Traeger | 2 oz | 1g | 1g |
| Turchetta | 2 oz | 3g | 1g |
You can find pulled pork in the refrigerated or frozen sections at many grocery stores. Just double check the labels, as sauce content affects nutrition facts. The plain pulled pork tends to be around 1g net carb per serving without sauce.
How to Make Pulled Pork Low Carb
Here is a summary of tips for keeping pulled pork low in net carbs:
- Choose pork shoulder, pork butt, or other fatty cuts
- Use a dry rub instead of sweet barbecue sauce
- Add sauce sparingly after cooking if needed
- Look for low carb sauce options under 5g net carbs per serving
- Skip the bun and serve over greens or in a lettuce wrap
- Eat 3-6oz serving sizes to control portions
- Pair with low carb veggie sides instead of starchy sides
Pulled pork on its own is nearly zero net carbs. By following these tips, you can enjoy delicious pulled pork and keep it keto-friendly!
Healthiest Ways to Eat Pulled Pork on Low Carb Diets
Here are some of healthiest options for enjoying pulled pork on a low carb diet:
- Pulled Pork Lettuce Wraps – Use butter lettuce or iceberg lettuce leaves in place of a bun.
- Pulled Pork Salad – Serve over a bed of mixed greens, coleslaw, or chopped cabbage.
- Pulled Pork Power Bowl – Create a bowl with pork, sautéed greens, avocado, etc.
Other healthy toppings and sides:
- Coleslaw made with Greek yogurt instead of mayo
- Fresh pico de gallo
- Guacamole or avocado slices
- Fermented veggies like kimchi or sauerkraut
By skipping sugary barbecue sauce and high carb sides, you can make pulled pork part of a healthy low carb meal.
Final Thoughts
Pulled pork with no sauce or sides is very low in net carbs – around 0g per serving. Where carbs add up quickly is with sugary barbecue sauce, buns, rolls, starch-heavy sides, etc. By controlling your portions and choosing low carb accompaniments, you can enjoy delicious pulled pork without going over your daily carb limit.
Use the tips in this guide to build your own healthy, low carb pulled pork meals! Having this tasty barbecue classic in moderation can absolutely be part of an overall balanced keto or low carb eating pattern.