Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, raw
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, prized for its mild, clean flavor and a tender, fine-grained texture that cooks quickly. With over 21 grams of high-quality protein per 100g and virtually no carbohydrates, it's a powerhouse for muscle maintenance and satiety. Its neutral taste makes it a perfect canvas for a wide array of seasonings and cooking methods.
Calorie split: 42% protein · 0% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild, slightly sweet pork flavor that doesn't overpower other ingredients. It's a reliable, quick-cooking weeknight staple that can be grilled, pan-seared, or baked into everything from Asian stir-fries to classic Western chops.
⚠️ Watch-outs & how to enjoy it better
Being a very lean cut, it can easily dry out if overcooked, resulting in a tough, chalky texture. To counteract this, use a meat thermometer (aim for 145°F/63°C), brine it before cooking, or use moist-heat methods like braising for tougher portions. Its low fat content also means it lacks the rich, marbled flavor of fattier cuts.
Key benefits
- Excellent source of complete, high-quality protein.
- Very low in carbohydrates, suitable for low-carb diets.
- Good source of B vitamins like thiamine and niacin.
- Provides essential minerals such as selenium and phosphorus.
- Leaner than many other pork cuts, like shoulder or belly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The center loin is anatomically the equivalent of the beef tenderloin, making it one of the most tender muscles on the animal, but it is significantly more affordable.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 201 kcal |
| Energy | 842 kj |
| Protein | 21.1 g |
| Total lipid (fat) | 13.0 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.48 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 345 mg |
| Sodium, Na | 82.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 41.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.20 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 58.4 mg |
| Betaine | 3.1 mg |
| Vitamin B-12 | 0.43 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 | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 11.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 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 | 4.4 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 | 2.8 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.27 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.0 g |
| MUFA 18:1 c | 4.9 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:2 n-6 c,c | 1.8 g |
| PUFA 18:2 CLAs | 0.00 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 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.07 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.25 g |
| Threonine | 0.93 g |
| Isoleucine | 1.0 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.58 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.88 g |
| Tyrosine | 0.84 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.86 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.95 g |
| Proline | 0.85 g |
| Serine | 0.88 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I prevent pork loin chops from drying out?
The key is to not overcook them. Use an instant-read thermometer and pull them from the heat at 145°F (63°C), then let them rest for 3-5 minutes. Brining for 30 minutes beforehand also helps retain moisture.
What's the best way to add flavor to this lean cut?
Since it's mild, it absorbs marinades and rubs beautifully. Try a soy-ginger marinade for stir-fry, a simple garlic-herb rub for grilling, or a quick brine in salted water to season it throughout.
Is this the same as pork tenderloin?
No. They are different muscles. The center loin is larger, from the back, and is often sold as chops. The tenderloin is a long, narrow muscle from under the loin and is even more tender but smaller.
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 2.01 kcal/g · 42% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.