Pork, chop, lean only eaten
Common food
Photo: Wikipedia
A lean pork chop is a bone-in or boneless cut from the loin, prized for its mild, savory flavor and a tender, juicy texture when cooked properly. It's a powerhouse of high-quality protein with minimal fat, making it a staple for a satisfying, protein-focused meal.
💚 Why it's loved
People love pork chops for their versatile, mild flavor that readily absorbs marinades and seasonings, and their satisfying, meaty bite. They are a comforting, quick-cooking centerpiece for a home-cooked meal in many cultures.
⚠️ Watch-outs & how to enjoy it better
Lean pork chops can become dry and tough if overcooked. To counteract this, use a meat thermometer to pull them at 145°F (63°C) and let them rest before slicing. For those monitoring sodium, opt for fresh, unseasoned chops and use herbs, garlic, or citrus in marinades instead of salt.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Rich in B vitamins like thiamine (B1) and niacin (B3) for energy metabolism.
- Contains essential minerals like selenium and zinc.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chop' in pork chops is believed to come from the Hindi word 'chāp,' meaning a rib or a piece of meat on the bone, reflecting historical trade routes.
Full nutrition (scales with serving)
| Water | 64.1 g |
| Energy | 171 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 5.9 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 437 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 48.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.66 mg |
| Riboflavin | 0.21 mg |
| Niacin | 8.6 mg |
| Vitamin B-6 | 0.64 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 78.0 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.66 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 71.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the best way to cook a lean pork chop without drying it out?
Brining for 30 minutes, using a quick high-heat sear followed by lower heat, or using a glaze can add moisture. Always use a meat thermometer and remove it at 145°F (63°C), then let it rest for 5 minutes.
Are pork chops considered red meat?
The USDA classifies fresh pork as red meat due to its myoglobin content. However, it is often referred to as 'the other white meat' in marketing due to its lighter color when cooked.
How does the nutrition change with the bone?
The bone itself doesn't add significant nutrition to the edible meat, but bone-in chops often have a slightly richer flavor and can help the meat cook more evenly and stay juicier.