Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised
Whole food · Pork Products
Photo: Wikipedia
This is a lean, bone-in pork chop cut from the center loin, braised until the meat is tender enough to pull cleanly from the bone. The cooking method renders the meat succulent and mild, yielding a clean, savory pork flavor without heavy marbling. Nutritionally, it is a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its satisfying texture and mild, adaptable flavor that absorbs braising liquids beautifully. It's a versatile staple that can be the centerpiece of a comforting home-cooked meal or a quick weeknight dinner.
⚠️ Watch-outs & how to enjoy it better
While lean, braising can sometimes result in a slightly dry texture if overcooked, which can be off-putting. To counteract this, ensure the braising liquid covers at least two-thirds of the chop, and consider a short rest after cooking to allow juices to redistribute.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Naturally zero carbohydrates and sugar
- Provides essential B vitamins like thiamine and B12
- Contains minerals like selenium and phosphorus
- Braising helps break down connective tissue for easier digestion
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center loin' is considered the most tender and uniform part of the entire pig, making it the premium cut for bone-in chops.
Full nutrition (USDA data · scales with serving)
| Water | 61.8 g |
| Energy | 200 kcal |
| Energy | 836 kj |
| Protein | 30.2 g |
| Total lipid (fat) | 7.9 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 | 0.91 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 47.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.36 mg |
| Niacin | 8.2 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 102 mg |
| Betaine | 4.0 mg |
| Vitamin B-12 | 0.66 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) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 29.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin D3 (cholecalciferol) | 0.70 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 | 2.7 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 | 0.09 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.89 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.18 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.9 g |
| MUFA 18:1 c | 2.9 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 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 | 0.09 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 18:1 t | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 81.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.5 g |
| Lysine | 2.7 g |
| Methionine | 0.83 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.10 g |
FAQ
Is braising the best cooking method for this cut?
Braising is excellent for making it tender and juicy, especially for lean chops. However, it can also be pan-seared or grilled if not overcooked, as the center loin is naturally tender.
How does the nutrition change with the bone-in preparation?
The bone adds minimal calories or fat but contributes minerals and flavor during cooking. The nutritional values provided are for the edible lean meat only.
Can I use this in recipes calling for pork tenderloin?
You can, but the texture is slightly different. Tenderloin is even leaner and more delicate. Loin chops hold up better to high-heat searing and braising.
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 2.00 kcal/g · 60% 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.