Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
This is a lean, center-cut pork loin chop, pan-fried to a golden sear. The meat is tender and mild, with a satisfying, slightly firm chew and a clean, savory flavor. Nutritionally, it's a powerhouse of high-quality protein with very little fat and zero carbohydrates.
Calorie split: 63% protein · 0% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, versatile flavor that acts as a perfect canvas for marinades, rubs, and sauces. Its quick cooking time and lean profile make it a weeknight staple for a fast, protein-rich meal.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can easily become dry and tough if overcooked. To counter this, use a meat thermometer to pull it at 145°F (63°C) and let it rest before slicing. Its mild flavor can also be perceived as bland without proper seasoning; a simple brine or a flavorful spice rub can transform it.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Very low in carbohydrates, making it suitable for low-carb and ketogenic diets.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3), crucial for energy metabolism.
- Provides essential minerals like selenium and phosphorus.
- A leaner red meat option compared to fattier cuts like pork belly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'center loin' is the most tender part of the pork loin, taken from the middle of the back where the muscles do the least work.
Full nutrition (USDA data · scales with serving)
| Water | 62.2 g |
| Energy | 195 kcal |
| Energy | 817 kj |
| Protein | 29.6 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 268 mg |
| Potassium, K | 378 mg |
| Sodium, Na | 99.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 43.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.40 mg |
| Niacin | 9.7 mg |
| Pantothenic acid | 1.4 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 | 111 mg |
| Betaine | 4.3 mg |
| Vitamin B-12 | 0.80 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 20.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 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 | 2.6 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 | 0.86 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.8 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 | 0.89 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 | 0.03 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 | 0.02 g |
| TFA 18:1 t | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.3 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.81 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.2 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 | 4.5 g |
| Glycine | 1.3 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
How do I prevent my pork chops from drying out?
Brining for 30 minutes in a salt-water solution helps retain moisture. Most importantly, cook to an internal temperature of 145°F (63°C) and let the chops rest for 3-5 minutes before cutting, allowing juices to redistribute.
What's the best way to get a good sear?
Pat the chops completely dry with paper towels, season generously, and use a heavy skillet (like cast iron) over medium-high heat with a high-smoke-point oil. Don't move the chop until it releases easily from the pan.
Is this a healthy choice?
Yes, it's an excellent source of lean protein. The pan-frying method adds minimal fat if you use a small amount of oil and drain any excess drippings.
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 1.95 kcal/g · 61% 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.