Sweet & Smoky Pulled Pork
Backyard smoker flavor. Spreadsheet-friendly macros.
Labor Day Lore
Low and slow, sweet rub, a whisper of heat, and a light glaze at the end — all the smoky-sweet payoff of a cookout classic, engineered so the leftovers don't undo the workout.
Portion Matrix (Shredded Pork, Glaze Included)
Sweet & Smoky Pulled Pork
Tap a portion size. Watch the numbers move. That’s the whole book.
Macros: USDA FoodData Central • cooked, trimmed weights • light glaze included, as written.
The Numbers Up Front
Total Cooked Yield: ~40 oz / 1130 g shredded pork (from a 5 lb bone-in Boston butt, aggressively trimmed)
That's: six 6 oz portions — smoke it Sunday, eat all week
Default Portion: 6 oz / 170 g
✂️ Trim Trim Trim
Boston butt is a fat bomb if you let it be — untrimmed, it runs roughly 290–330 calories and 22–28g of fat per 3 oz cooked. Trim every visible fat cap and seam before it goes in the smoker, and that same 3 oz drops to about 180 calories and 10g fat. Scaled to a 6 oz portion, that's roughly 220 fewer calories and 30 fewer grams of fat — the single biggest lever in this whole recipe.
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📊 Before & After(per 6 oz / 170 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Untrimmed BBQ Pulled Pork | 620 | 42g | 48g | 8g |
| ⭐ Trimmed Sweet & Smoky Version | 360 | 44g | 17g | 5g |
| You Saved / Gained | −260 cal | +2g protein | −31g fat | −3g carbs |
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