Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
A center-cut pork loin chop, bone-in, is a lean, meaty cut that cooks quickly under a broiler, developing a caramelized, slightly sweet crust while remaining juicy inside. Its flavor is milder and less fatty than a rib chop or shoulder, with a clean, savory pork taste and a firm yet tender texture. Nutritionally, it's a powerhouse of high-quality protein with a moderate fat content, offering a satisfying meal without excessive calories.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, meaty bite and the delicious contrast between the crispy, broiled edges and the tender interior. It's a versatile weeknight staple that can be seasoned simply with salt and pepper or dressed up with marinades, making it a quick, protein-rich centerpiece for countless meals.
⚠️ Watch-outs & how to enjoy it better
While lean, the remaining fat can still be a concern for those monitoring saturated fat intake, and overcooking can lead to a dry, tough texture. To counteract dryness, 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. Pairing with a fiber-rich vegetable like roasted broccoli or a leafy salad helps balance the meal and aids digestion.
Key benefits
- Excellent source of complete, high-quality protein (24g per 100g)
- Zero carbohydrates, making it ideal for low-carb or ketogenic diets
- Rich in B vitamins, especially thiamine (B1) and niacin (B3), which support energy metabolism
- Good source of minerals like selenium and phosphorus
- The bone-in cut helps retain moisture during cooking, enhancing flavor and juiciness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bone in a pork chop isn't just for show; it acts as a natural heat conductor, helping the meat cook more evenly and adding a subtle, savory depth of flavor to the surrounding flesh.
Full nutrition (USDA data · scales with serving)
| Water | 61.7 g |
| Energy | 222 kcal |
| Energy | 929 kj |
| Protein | 24.4 g |
| Total lipid (fat) | 13.0 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 42.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.21 mg |
| Niacin | 7.5 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.64 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 70.0 mg |
| Betaine | 2.6 mg |
| Vitamin B-12 | 0.58 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 | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 35.0 iu |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin D3 (cholecalciferol) | 0.90 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 | 4.5 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 | 0.16 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.8 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.5 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.29 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 5.0 g |
| MUFA 18:1 c | 4.9 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:2 n-6 c,c | 1.4 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.05 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 18:1 t | 0.08 g |
| TFA 18:2 t,t | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.67 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.93 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 1.1 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.1 g |
| Proline | 0.99 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.06 g |
FAQ
What's the best way to cook a bone-in pork chop without drying it out?
The key is to avoid overcooking. Use a meat thermometer and remove the chop from the heat when it reaches an internal temperature of 145°F (63°C). Let it rest for 3-5 minutes before slicing, which allows the juices to redistribute throughout the meat.
Is this cut of pork high in fat?
It's a lean cut with about 13g of fat per 100g, most of which is in the separable fat cap. You can trim the fat before or after cooking to reduce the fat content further, but a little fat adds flavor and moisture.
Can I use this cut for slow cooking or braising?
While it's best suited for quick, high-heat methods like broiling or grilling, you can braise it if you prefer a fall-apart texture. However, the lean meat may become dry if braised too long; it's better to use a fattier cut like pork shoulder for long, slow cooking.
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 2.22 kcal/g · 44% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.