Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
This is a center-cut pork loin chop, a lean and tender cut from the back of the pig, pan-fried to a golden sear. It offers a clean, mild pork flavor with a satisfying, slightly firm yet juicy texture when cooked properly. Nutritionally, it's a high-protein powerhouse with zero carbs, making it a staple for low-carb and high-protein diets.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatility—it's a blank canvas that takes on marinades, rubs, and sauces beautifully, from simple garlic-herb to bold barbecue. Its quick cooking time and familiar, comforting flavor make it a weeknight dinner hero across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can easily become dry and tough if overcooked, which is a common pitfall. To counteract this, use a meat thermometer (aim for 145°F/63°C internal temp), let it rest after cooking, and consider brining or marinating beforehand to lock in moisture. Those monitoring sodium should be mindful of salty marinades or seasoning blends.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Naturally carbohydrate-free, ideal for keto or low-carb eating patterns.
- Rich in B vitamins like thiamine (B1) and niacin (B3) for energy metabolism.
- Provides essential minerals such as selenium and phosphorus.
- A leaner cut compared to pork belly or shoulder, with moderate fat content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The center loin is sometimes called the 'pork tenderloin's bigger sibling'—both come from the same muscle (the psoas major), but the center chop includes a portion of the tenderloin attached to the bone, which is why it can be exceptionally tender if not overcooked.
Full nutrition (USDA data · scales with serving)
| Water | 58.4 g |
| Energy | 238 kcal |
| Energy | 997 kj |
| Protein | 27.6 g |
| Total lipid (fat) | 13.3 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 353 mg |
| Sodium, Na | 94.0 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 40.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.37 mg |
| Niacin | 9.2 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 103 mg |
| Betaine | 4.0 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 17.0 iu |
| 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), International Units | 25.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin D3 (cholecalciferol) | 0.60 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 | 4.9 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 | 0.17 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.0 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.28 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.1 g |
| MUFA 18:1 c | 5.1 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:3 | 0.08 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 | 0.10 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 | 0.06 g |
| TFA 18:1 t | 0.06 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
How do I prevent my pork chops from drying out?
The key is not to overcook them. Use an instant-read thermometer and pull them from the pan at 145°F (63°C). Let them rest for 3-5 minutes before slicing; the internal temperature will rise a few degrees and the juices will redistribute.
What's the difference between a center-cut chop and a rib chop?
A center-cut chop comes from the middle of the loin and is more uniform and lean. A rib chop comes from the rib end, has a larger 'eye' of meat, and often includes a piece of the tenderloin, making it slightly more marbled and tender.
Is this a good cut for grilling?
Yes, but it requires attention. Because it's lean, high direct heat can dry it out quickly. It's best grilled over medium-high heat for a short time, or using a two-zone method (sear over high, finish over indirect heat) to reach the perfect internal temperature.
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 2.38 kcal/g · 46% 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: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.