Cottage Roll Calories Calculator
Calculate cottage roll calories per serving. Canadian pickled pork shoulder nutrition, protein and uses in Maritime and Quebec recipes.
Cottage Roll Nutrition Tips
Cottage roll is a pickled (wet-cured) pork shoulder product that is a traditional staple in Atlantic Canada, Ontario, and Quebec. Unlike the dry-smoked back bacon or peameal bacon of Ontario, a cottage roll is sold as a whole shoulder roast that has been cured in a brine solution, typically in a netted or tied form. It is traditionally simmered low and slow with root vegetables — carrots, turnip, ...
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats for Cottage Roll. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
A cottage roll boiled dinner is one of the most satisfying low-calorie traditional meals available — the protein from the pork, the fibre from the vegetables, and the warming broth create high satiety at modest calories. The primary drawback is the extremely high sodium content from the curing proce...
Cottage Roll Calories — Complete Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| 2 slices (60g) | ~129 kcal | Light serving |
| 3 oz / 85g serving | ~183 kcal | Standard serving |
| Full meal portion (150g) | ~323 kcal | Generous serving |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Boiled cottage roll (traditional) | ~215 kcal/100g | Classic method |
| Baked cottage roll | ~230 kcal/100g | Slightly higher |
| Cottage roll with vegetables (meal) | ~170 kcal/100g | Diluted with vegetables |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 215 kcal | Per 100g |
| Protein | 20 g | From pork shoulder |
| Carbohydrates | 0 g | None — pure pork |
| Fat | 14 g | From pork shoulder fat |
| Fibre | 0 g | None |
| Sodium | ~1,100 mg | Very high — from pickling |
| Iron | ~1.2 mg | From pork |
What Is Cottage Roll?
Cottage roll is a pickled (wet-cured) pork shoulder product that is a traditional staple in Atlantic Canada, Ontario, and Quebec. Unlike the dry-smoked back bacon or peameal bacon of Ontario, a cottage roll is sold as a whole shoulder roast that has been cured in a brine solution, typically in a netted or tied form. It is traditionally simmered low and slow with root vegetables — carrots, turnip, cabbage, and split peas — to create a complete boiled dinner similar to the New England boiled dinner tradition. The cottage roll dinner is particularly associated with Maritime Canada's food culture as an economical, hearty winter meal. In Quebec, it is sometimes served as part of a cabane à sucre meal. The intense brine salt of the curing process gives the meat a distinctive slightly salty, ham-like flavour, and the slow boiling tenderises what is otherwise a tough shoulder cut into a fork-tender, flavourful meat.
Cottage Roll Calories Guide
An 85g serving of cottage roll contains approximately 183 calories with 17g of protein. The curing process adds significant sodium — a major consideration for those monitoring salt intake. As part of a boiled dinner with vegetables, the calorie density of the overall meal is relatively low since the vegetables dilute the calorie content.
Cottage Roll for Weight Loss
A cottage roll boiled dinner is one of the most satisfying low-calorie traditional meals available — the protein from the pork, the fibre from the vegetables, and the warming broth create high satiety at modest calories. The primary drawback is the extremely high sodium content from the curing process, which causes water retention. Drinking additional water and keeping sodium from other meal sources low helps mitigate this.
Cottage Roll for Muscle Gain
Cottage roll provides solid protein from pork shoulder, including muscle-building amino acids. The shoulder cut is higher in fat than loin, so it is not the most efficient protein source per calorie. However, as part of a traditional boiled dinner with root vegetables, it provides a complete meal with protein, carbohydrates, and fibre.
Smart Comparison
Cottage Roll vs Ham: Both are cured pork products. Ham is made from the hind leg and is leaner (~140 kcal/100g). Cottage roll uses the shoulder and has more fat (~215 kcal/100g). Cottage Roll vs Corned Beef: Corned beef (brisket) is similar in preparation (wet-cured and boiled) at approximately 250 kcal/100g — higher than cottage roll due to the fattier brisket cut.
Portion Control Advice
A cottage roll boiled dinner is naturally portion-controlled by its traditional preparation — one serving of sliced meat (85g) with generous vegetables is the standard. The vegetables (turnip, carrot, cabbage) are very low in calories and can be eaten in generous quantities without concern.
Common Mistakes
Not rinsing or soaking the cottage roll before cooking — this can help reduce excess sodium. Adding more salt to the boiling liquid (the cottage roll itself provides enough sodium to season the broth). Eating large quantities of the pork without balancing with the vegetable components.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~46 min for 85g serving |
| Jogging | ~22 min |
| Cycling | ~26 min |
| Swimming | ~24 min |
Healthy Alternative Tips
Lean ham slices — ~140 kcal
Grilled pork tenderloin — ~145 kcal
Larger vegetable-to-meat ratio in boiled dinner — increases fibre and reduces total meal calories
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FAQs
How many calories in a cottage roll?
An 85g (3 oz) serving of cottage roll contains approximately 180–185 calories. Per 100g, cottage roll has approximately 215 calories. A full meal portion (150g) is approximately 320–325 calories.
What is a cottage roll?
A cottage roll is a pickled (wet-cured) pork shoulder product traditionally sold as a whole tied or netted roast in Atlantic Canada, Ontario, and Quebec. It is simmered with root vegetables for a traditional boiled dinner.
How do you cook a cottage roll?
Traditionally, a cottage roll is placed in a large pot with cold water (or water that has been changed after a brief pre-soak to reduce saltiness), brought to a simmer, and cooked low and slow for 2–3 hours. Vegetables like carrots, turnip, cabbage, and potatoes are added in the last 45–60 minutes.
Is cottage roll high in sodium?
Yes — cottage roll is one of the highest-sodium proteins available due to the pickling (wet-curing) process. An 85g serving can contain 900–1,100mg of sodium. Soaking the roll in cold water before cooking and changing the cooking water can reduce sodium content.
Is cottage roll the same as pulled pork?
No — while both use the pork shoulder (same cut), cottage roll is wet-cured (pickled) before cooking and has a distinct salty, ham-like flavour. Pulled pork is typically smoked or slow-roasted without a curing brine and has a very different flavour profile.
📊 Data source note: Nutrition values are estimates based on Canadian food composition databases, Health Canada nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.