Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
A center-cut pork loin chop, broiled to a succulent finish, offers a mild, clean pork flavor with a satisfyingly tender yet firm texture. This lean cut is a protein powerhouse, delivering over 25 grams of high-quality protein per 100-gram serving with minimal carbohydrates. Its straightforward, meaty profile makes it a canvas for a wide range of seasonings and cooking techniques.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its versatility and reliable, mild flavor that absorbs marinades and rubs beautifully. It's a staple in home cooking for its quick broiling time and satisfying, lean yet juicy result, often serving as the centerpiece of a simple weeknight meal or a classic Sunday dinner.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its leanness, which can lead to dryness if overcooked, especially by inexperienced cooks. To counteract this, brine the chops for 30 minutes before cooking, use a meat thermometer to pull them at 145°F (63°C), and let them rest for 5 minutes before slicing to retain juices. Those watching sodium intake should be mindful of brines or salty marinades.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Naturally very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in B vitamins, particularly thiamine (B1) and niacin (B3), for energy metabolism.
- Provides essential minerals like selenium and phosphorus.
- A leaner cut compared to pork shoulder or belly, supporting lower fat intake.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pork loin is one of the few muscles in the pig that does not contain a significant amount of connective tissue (collagen), which is why it cooks quickly but can dry out if not handled carefully.
Full nutrition (USDA data · scales with serving)
| Water | 62.3 g |
| Energy | 209 kcal |
| Energy | 875 kj |
| Protein | 25.6 g |
| Total lipid (fat) | 11.1 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 344 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 43.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.60 mg |
| Riboflavin | 0.23 mg |
| Niacin | 8.1 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 73.2 mg |
| Betaine | 2.7 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 30.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin D3 (cholecalciferol) | 0.80 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 | 3.5 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 | 0.00 g |
| SFA 14:0 | 0.13 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.2 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.19 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.0 g |
| MUFA 18:1 c | 3.9 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 1.2 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.04 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.08 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 |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 18:1 t | 0.07 g |
| TFA 18:2 t,t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.70 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.07 g |
FAQ
How do I prevent a pork loin chop from drying out?
Brine the chop in a salt-water solution for 30 minutes, pat it dry, and cook it to an internal temperature of 145°F (63°C) using a meat thermometer. Let it rest for 5 minutes after cooking to allow the juices to redistribute.
Is this a healthy cut of meat?
Yes, it is a very lean cut of pork, high in protein and low in fat and carbohydrates. It is a good source of B vitamins and minerals like selenium and phosphorus, making it a nutritious choice for a balanced diet.
What is the best way to cook a pork loin chop?
Broiling, grilling, or pan-searing are excellent methods for this cut. For broiling, place the chop on a broiler pan 4-6 inches from the heat source and cook for about 5-7 minutes per side, depending on thickness, until it reaches 145°F (63°C).
What does a pork loin chop taste like?
It has a mild, slightly sweet pork flavor that is less intense than darker cuts like pork shoulder. The texture is tender and firm, with a clean, meaty taste that pairs well with a variety of seasonings, sauces, and sides.
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 2.09 kcal/g · 49% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.