Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This cut is the blade portion of the pork loin, a bone-in chop that balances robust meatiness with a generous cap of fat. When broiled, the exterior develops a savory, caramelized crust while the interior remains tender and juicy, offering a rich, umami-forward flavor. With 23.72g of protein per 100g and zero carbohydrates, it is a high-protein, low-carb staple that delivers substantial satiety.
Calorie split: 42% protein · 0% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People adore this cut for its deep, porky flavor and the satisfying contrast between the lean meat and the rendered fat, which keeps it moist during high-heat cooking. It is a versatile canvas for marinades and seasonings, fitting seamlessly into everything from a simple weeknight dinner to a festive barbecue.
⚠️ Watch-outs & how to enjoy it better
The high fat content (14.35g per 100g) can be a concern for those monitoring saturated fat intake or following a heart-healthy diet. To counteract this, pair it with fiber-rich vegetables like roasted broccoli or a fresh salad to balance the meal, and practice portion control by sticking to a standard serving size.
Key benefits
- Excellent source of complete protein for muscle repair and maintenance
- Zero carbohydrates, making it suitable for keto and low-carb diets
- Rich in B vitamins, particularly thiamine and B12, for energy metabolism
- Provides essential minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'blade' in the name comes from the blade bone (scapula) that runs through this cut, which is why it's often called a 'blade chop' or 'shoulder chop' in some regions.
Full nutrition (USDA data · scales with serving)
| Water | 61.5 g |
| Energy | 231 kcal |
| Energy | 965 kj |
| Protein | 23.7 g |
| Total lipid (fat) | 14.3 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 56.0 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 241 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.49 mg |
| Riboflavin | 0.31 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 67.5 mg |
| Betaine | 2.5 mg |
| Vitamin B-12 | 0.66 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 40.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.5 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:2 n-6 c,c | 0.92 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.07 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 18:1 t | 0.05 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.65 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.98 g |
| Tyrosine | 0.94 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.96 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.1 g |
| Proline | 0.96 g |
| Serine | 0.99 g |
| Hydroxyproline | 0.08 g |
FAQ
What is the difference between a blade chop and a loin chop?
A blade chop comes from the shoulder area and contains the blade bone, making it more marbled and flavorful, while a loin chop is from the back and is leaner with a T-shaped bone.
How should I cook a bone-in pork chop to keep it juicy?
Broil or grill over high heat for a short time, or pan-sear and finish in the oven, and always let it rest for 5-10 minutes after cooking to allow the juices to redistribute.
Is this cut suitable for a low-fat diet?
While it has a higher fat content than leaner cuts, you can trim the visible fat before cooking or choose a leaner portion of the chop to reduce fat intake.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.31 kcal/g · 41% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.