Pork, fresh, loin, center loin (chops), boneless, separable lean only, cooked, pan-broiled
Whole food · Pork Products
Photo: Wikipedia
This is a lean, boneless cut from the center of the pork loin, cooked quickly in a skillet. It has a mild, subtly sweet flavor with a firm yet tender texture, and its near-zero fat content makes it a standout high-protein, low-calorie staple.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
It's loved for its clean, mild pork flavor that acts as a perfect canvas for marinades, rubs, and sauces. Its quick-cooking nature and consistent lean texture make it a reliable weeknight protein.
⚠️ Watch-outs & how to enjoy it better
The extreme leanness means it can dry out and become tough if overcooked, which is a common issue. To counteract this, brine the chops for 30 minutes before cooking, or use a meat thermometer to pull them at 145°F (63°C) and let them rest.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in fat and calories, ideal for weight management.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3).
- Good source of minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The center loin is one of the most tender muscles in the pig because it does very little work, which is why it cooks so quickly and is prized for lean preparations.
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 162 kcal |
| Energy | 677 kj |
| Protein | 30.0 g |
| Total lipid (fat) | 4.7 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 242 mg |
| Potassium, K | 407 mg |
| Sodium, Na | 91.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 54.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.24 mg |
| Niacin | 9.3 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 79.8 mg |
| Betaine | 4.2 mg |
| Vitamin B-12 | 0.63 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 | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 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 | 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 | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.52 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.03 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 | 0.61 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:2 n-6 c,c | 0.49 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 74.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.3 g |
| Isoleucine | 1.5 g |
| Leucine | 2.6 g |
| Lysine | 2.8 g |
| Methionine | 0.83 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.0 g |
| Histidine | 1.3 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.3 g |
FAQ
Why does my pan-broiled pork loin chop always turn out dry?
It's due to its very low fat content (4.65g/100g). Overcooking is the main culprit. Use a meat thermometer, remove it at 145°F (63°C), and let it rest for 5-10 minutes before slicing to retain juices.
Is this a good cut for a low-carb or keto diet?
Yes, it's excellent. With 0g carbs and 0g sugar, it's a pure protein and healthy fat source, fitting perfectly into low-carb and ketogenic meal plans.
What's the best way to add flavor without adding many calories?
Use dry spice rubs, fresh herbs (like rosemary or thyme), citrus zest, or a splash of vinegar or wine in the pan. A quick marinade in soy sauce, ginger, and garlic also adds great flavor.
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 1.62 kcal/g · 74% 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: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.