There are a couple other ways you can do this too.
I've found that 4 ounces of raw meat, cooks down to about 3 ounces cooked (slightly more if the meat isn't very fatty so 3.5 ounces sounds about right.
So you could count 130 calories for 3 ounces of the cooked meat. To me, that sounds a bit low, but maybe I use fattier cuts of pork for my pulled pork (I generally count it as 60 to 80 calories per ounce of drained, meat).
I did find counts for "pulled pork" and for "roast pork" and also for specific cuts of meat (roasted shoulder roast, for example), just by googling them.
The calorie counts will be most accurate if you use the cooking method and the precise cut of meat.
Another way to count all meats is to estimate by fat content with a couple of tricks. Most meats will range from 50 calories to 150 calories per ounce. It's fairly easy to estimate the calories by the taste and feel of the meat in your mouth and/or a napkin or a piece of typing or writing paper.
If you take a strand of the meat and put it on a paper towel or better yet a sheet of typing paper, and it leaves a transparent or translucent stain rather than an opaque one, that means the meat is fairly fatty and you'd count the 100 to 150 calories.
Also, if the meat is "slippery" in your mouth that could mean it's higher in fat (but collagen also can have this "slippery" feeling, so it's not as accurate as the paper test).
If the meat is "dry" feeling in your mouth, it's probably closer to the lower end of the calorie count.
For most meats that aren't very dry or very fatty, 80 calories per ounce is a good rule of thumb, and it's what I use when in doubt.
I use an exchange plan to count calories, and most meats are considered one exchange = one ounce = approximately 80 calories. If the meat is rather fatty, then it's usually one proten and one fat exchange (estimated at about 125 calories per ounce).
Last edited by kaplods; 07-18-2010 at 04:51 PM.